Crescent City Crossfit – Ignite Strength DB Bench Press (10-8-6-4-2) DB Tricep Dips (10-8-6-4-2) Metcon Metcon (3 Rounds for reps) 5min AMRAP: 27cal Row 21 DB Cleans 15 Box Step Ups –2min Rest– 5min AMRAP: 27cal Ski 21 DB Cleans 15 Box Jumps –2min Rest– 5min AMRAP 27cal Bike 21 DB Clean 15 Burpee Box […]
Crescent City Crossfit – Ignite Strength DB Z Press (5×10) Metcon Metcon (3 Rounds for reps) 5min AMRAP: 27cal Row 21 DB Hang Snatches 15 Box Step Ups –2min Rest– 5min AMRAP: 21 Calorie Row 15 DB Hang Snatches 9 Box Step Ups –2min Rest– 5min AMRAP 15 Calorie Row 9 DB Hang Snatches 3
Crescent City Crossfit – Ignite Metcon Metcon (Time) Partner WOD Day! In Teams of 2 for Time: 200m Run Together 100 KB Overhead Lunges 100 Med Ball Sit-Ups 200m Run Together 100 KB Swings 100 Mountain Climbers 200m Run Together 100 KB Goblet Squats 100 Hanging Knee Tucks 200m Run Together **Run must be together
Crescent City Crossfit – Functional Fitness Warm Up Metcon 18min TIME CAP Zone 4-5 on 21,15,9 Zone 3-4 on Run Metcon (Time) 21-15-9 Front Rack Reverse Lunges (95/65#) Toes to Bar Into: 800m Run Buy Out. . 800m Run = 2000m Bike Scale Weight on Bar as Needed Modify Toes to Bar as Needed Accessory
Functional Fitness – Tue, Oct 15 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds for Time: 30cal Assault Bike 20 Wallballs 10 Pull-ups — 1 min rest —
Crescent City Crossfit – Ignite Metcon Metcon (Time) 3 Rounds for Time: 25 Calorie Bike 20 Wallballs 15 Push-Ups — 1 min Rest Between Rounds — Accessory Metcon (No Measure) 2-3 Sets for Quality: 15 DB Bench Press 30 Plank Shoulder Taps 30sec Hollow Hold
Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1:30 Row 8L/8R SA DB Press 10 DB Front Squats 10 DB RDL’s 10 Push-Ups 20 Shoulder Taps Weightlifting 16min TIME CAP Push Press (2×6 2×4 1×2) . . Sets of 6 @55-60% Sets of 4 @65-70% Set of 2 @75% Metcon 15min TIME CAP
Functional Fitness – Mon, Oct 14 Read More »
Crescent City Crossfit – HYROX Endure warm up 4 Minute AMRAP: 5 Cat Cows 5 ea 90/90 Hip Transitions 5 ea Quadruped Hip Rotations 10 Plank Jack Push Ups Partner Workout :A (AMRAP – Rounds and Reps) 15 Min AMRAP: Partner 1: Bike Max Cals Partner 2: While P1 is Biking Perform- 30 Calorie Row
HYROX Endure – Sun, Oct 13 Read More »
Crescent City Crossfit – HYROX Endure Metcon (Time) 3x 30/20 Cal Bike 100ft Sled Push AHAP 50ft Burpee Broad Jump 400m Run Into: 3x 30/20 Cal Ski 20 KB Deadlift (53/35 x 2) 100m Farmer Carry (53/35 x 2) 25 Wall Balls (14/10). . -Focus on consistent and steady pace throughout -Recover on run as
HYROX Endure – Sun, Oct 13 Read More »
Crescent City Crossfit – HYROX Endure warm up 1 Min Row 200 Meter Run 1 Min Ski 10 NP Burpees 10 Reverse Samson Lunges Metcon (AMRAP – Rounds and Reps) 50 Min AMRAP at 70% Effort: 500 Meter Row 40 Wallballs (20/14#) 600 Meter Run 500 Meter Ski 30 Walking Lunges (no weight) 600 Meter
HYROX Endure – Sun, Oct 13 Read More »
COACH
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
COACH
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
COACH
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
Coach
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
Coach
Q: How many years have you been doing CrossFit?
A: Almost 5 years!
Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college
Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)
Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down
Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne
CrossFit Level 2 Certification
COACH
Athletic and Education Background
–Education
Bachelors in Sports and Health Sciences with a focus on Exercise Science
–Athletic
Soccer for 11 years a kid, Gymnastics through Middle and High School, Co-ed Cheer team in College
Q&A With Your Coach!
Q: How long have you been doing Crossfit?
A: 2012 to 2016, took a little break then started at CCC in July of 2020
Q: Favorite Crossfit Movement?
A: Bar Muscle Ups
Q: Least Favorite Crossfit Movement?
A: Snatch
Q:What is your day job?
A: I am a Personnel Officer in the Marine Corps
Q: Favorite music to workout to?
A: The Big Booty Mix!
Q: Favorite thing to eat?
A: Anything unhealthy
CrossFit Level 2 Certification
COACH
CrossFit Level 2 Certification
COACH
Athletic Background
I competed at the 2021 Crossfit Games in the Masters Division.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6+ years
Q: What is your favorite CrossFit movement?
A: Really all movements which are body weight (lunges, sit-ups, push-ups, HSPU, PU’s, etc.) ; this even includes burpees. Probably why I like “Cindy” so much
Q: What is your least favorite CrossFit movement?
A: That’s easy…. Overhead squats
Q: What’s your favorite thing to eat?
A: Kathy’s red beans and rice, with mirliton pie for dessert
Q: How was your 2021 CrossFit Games experience?
A: Awesome first-class experience made that way by how well the organizers treated you and how friendly all the competitors are; even the Elite individuals were happy to take time to sit and talk with you. The other high point was seeing the drive and talent of the athletes in the Adaptive Division
CrossFit Level 2 Certification
Coach
Athletic and Education Background
–Education
Bachelor’s Degree in Elementary Education from LSU with a Minor in Psychology
–Athletic
Played volleyball, softball, and basketball my entire life. I also played travel volleyball for Blue Crab. I started coaching travel ball my senior year in high school, and when I started teaching in 2014 I also started coaching high school sports. Sports and athletics have always been a HUGE part of my life so CrossFit was a no brainer.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Double unders and overhead squats
Q: Least favorite CrossFit movement?
A: Box jumps and toes to bar
Q: Favorite memory you have while doing CrossFit?
A: I. made it to the top 5 in a competition and part of the final workout was to pull an F250 truck across the floor!….oh and also meeting my husband Marshall of course lol
Q: What is your day job?
A: Algebra I teacher at Belle Chasse High School and assistant volleyball coach
Q: Favorite food?
A: Roast, rice, and gravy! Yum!
Level 1 CrossFit Trainer
Coach
Athletic and Education Background
–Education
Bachelor’s of Business Administration in Finance (University of Louisiana at Lafayette)
Bachelor’s of Liberal Arts in Child and Family Studies (ULL)
–Athletic
I was a competitive Cheerleader in High School and have been a Competitive Dancer and Dance Choreographer for over 15 years. I started Crossfit in 2012, coached 3+ years, and competed in multiple local competitions.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Hang cleans
Q: Least favorite CrossFit movement?
A: Deadlifts and thrusters
Q: Favorite memory you have while doing CrossFit?
A: Meeting my husband Timothy! Of course! And maybe hitting those PR’s haha
Q: What is your day job?
A: Teacher at Belle Chasse High School
Q: Favorite song of all time
A: I wanna dance with somebody
Level 1 CrossFit Trainer
Owner/Coach
Athletic and Education Background
–Education
I have taken Crossfit L2, Sports Nutrition, and Personal Training courses which have all helped me in my 12+ years of experience as a Coach.
–Athletic
I played 4 years of varsity High School Football, 1 year of Junior College Football, participated in track, and am a State Champion Powerlifter.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 12 years
Q: Favorite CrossFit movement?
A: Double Unders
Q: Least favorite CrossFit movement?
A: Bike
Q: Favorite Memory you have while doing Crossfit?
A: Helping my friend Ryan, who is visually impaired, complete his first Crossfit competition!
Q: Favorite music to workout to?
A: A mis of rock and rap
Q: Favorite thing to eat?
A: Steak
Owner, Level 2 Crossfit Trainer,
Manager of Operations
COACH
Athletic and Education Background
–Education
Bachelor’s Degree in Clinical Kinesiology from Louisiana Tech University
Doctorate in Physical Therapy from Louisiana Health Sciences Center Shreveport
–Athletic
I trained and competed in Brazilian Jiu Jitsu. I had always been interested in trying CrossFit since I was already doing bodyweight conditioning workouts. I went through a fundamentals class and was hooked after that!
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: About 9 years
Q: Favorite CrossFit movement?
A: Toes to Bar!
Q: Least favorite CrossFit movement?
A: Thrusters (yuck)
Q: Favorite music to workout to?
A: Something high energy to pump me up (special shout out to the Big Bootie Mixes)
Q: What is your day job?
A: I’m a Physical Therapist that specializes in a fitness forward approach to treatment
Q: Favorite thing to eat?
A: Pepperoni pizza
PT, DPT
Board Certified Orthopedic Physical Therapist
Owner, Apex Physical Therapy, LLC
Co-Owner, Crescent City Community Fitness
COACH
Athletic and Education Background
–Education
Bachelor’s Degree in Business Administration from the University of New Orleans
Master’s Degree in Business Administration from the University of New Orleans
Juris Doctorate from Loyola University New Orleans
–Athletic
I have played a variety of sports my entire life so CrossFit was the perfect way for me to stay fit and active as an adult.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6 Years
Q: Favorite CrossFit movement?
A: A burpee! Haha I’m a weirdo
Q: Least favorite CrossFit movement?
A: Push-Ups….yuck
Q: Favorite music to listen to when working out?
A: I like to listen to rock music to get the blood pumping ☺
Q: What is your day job?
A: I’m a lawyer by day, fitness fanatic by night
Q: Favorite food?
A: I love pizza!!!
Owner, Level 2 CrossFit Trainer, USAW Level 1 Weightlifting Coach