February 2025

Crescent City Community Fitness – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (Time) 21-18-15-12-9-3 Burpees Strict Press Sit-ups G2O w/Plate Assault Bike Cals

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 100m Run 10 No Push Up Burpees 10 Air Squats 10 Plank Reach Outs 100m Run 10 Banded Pull Aparts 10 Banded Diagonals 10 Banded Strict Press . Pull Up Warm

Crescent City Crossfit – HYROX Build Hyrox Interval Day (Checkmark) 20 Minute EMOM: Minute 1: Max Reps Front Rack KB Lunges (2 KBs) Minute 2: Max Reps Strict Pull ups Minute 3: Max Distance Shuttle Runs Minute 4: Rest. . -Aim for 50 seconds of work, 10 seconds of rest -Use the first round to

Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: BUY IN — 800m run 10 rounds: – 4 dumbbell snatch – 6 push ups – 8 air squats BUY OUT– 800 m run

Crescent City Community Fitness – HYROX Build Hyrox Interval Day (Checkmark) 20 Minute EMOM: Minute 1: 6-8 Devil’s Press Minute 2: 15- 20 Box Step Overs (choose height) Minute 3: Max Distance Shuttle Runs Minute 4: Rest Devil’s Press Weight Suggestions: Pro: (35#/25#) + weight vest Open: (30#/20#) Fitness: (20#/15#) or less. . -Aim for

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up :20 On :10 Off Repeat each movement TWICE Any Machine Prisoner Squats Samson Lunges Prisoner Good Mornings Any Machine Light KBS Push Ups Opposite Toe Touches in Plank Any Machine Mobility

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – HYROX Build Warm Up 200 Meter Run or 400 Meter Bike 10 KB Swings 5/5 KB Strict Press 10 KB Deadlifts 5/5 KB Bent Over Rows 5 Goblet Squats 20 Calf Raises Grab workout weight

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: BUY IN — 800m Run 8 Rounds: 10 Slamballs 10 Lunges w/Slamball BUY OUT– 800m Run Accessory Metcon (No Measure) 3-4 Sets for Quality: 10 Turkish Sit Ups 30sec

Crescent City Community Fitness – Ignite Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 400 m Run 2 Rounds: 8 Single DB Curl to Press 8/8 DB Bent Over Rows 8/8 DB Plank Pull Throughs 8 Samson Lunges 8 Cossacks :30 Dead Hang on Rig