March 2025

Crescent City Community Fitness – Ignite Strength Goblet Squat (5×8) Metcon Metcon (4 Rounds for reps) Tabata Single Unders Rest 1 Minute Tabata DB Push Press Rest 1 Minute Tabata KB Swings Rest 1 Minute Tabata Sit-Ups

Crescent City Community Fitness – Functional Fitness Warm Up 2min Bike 2 Rounds: 20 Single Unders 10 Prisoner Squats 10 Prisoner Good Mornings 20 Shoulder Taps 10 Sampson Lunges 10 Squat Rotations Barbell Warm-Up: 6 Strict Press 6 Push Press 6 Push Jerk Weightlifting 18min TIME CAP Push Press (4 Reps @ 60% 3 Reps

Crescent City Community Fitness – HYROX Build Warm Up 2 Rounds: 1 Min Bike 10 Boot Strappers 8/8 Single Leg KB Deadlifts 10/10 KB Strict Press 8 Push Up to Down Dog 10 Scorpions (5 ea) Hyrox Interval Day (Time) 4 Rounds For Time: 1000 Meter Bike 20 Russian KB Swings 15 Hanging Knee Raises

Crescent City Community Fitness – Ignite Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Crescent City Community Fitness – Functional Fitness Warm Up 400m Run 50FT Hamstring Scoops 50 FT Bear Crawls 50FT Leg Kicks 50FT Inch Worms 10L/10R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges Weightlifting 18min TIME CAP Deadlift (4 Reps @ 60% 3 Reps @ 70% 2 Reps @ 80% …Then… Build

Crescent City Community Fitness – HYROX Endure Metcon (Checkmark) 48 Min EMOM: Min 1: 200/150m Ski Min 2: 12 Alt Deficit Reverse Lunges (Farmer Carry Hold DBs) Min 3: 200/150 m Row Min 4: 15 DB Push Press Min 5: 100-200 Meter Run Min 6: Max Reps Burpee Broad Jump *Deficit Lunge is off 25#

Crescent City Crossfit – HYROX Endure 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Checkmark) 40 Min EMOM: Min 1: 100-200 Meter Run Min 2: 15-30 Push Ups Min 3: 200-300 Meter Row Min 4: 20-40 Air Squats. . This workout is to dial in pacing while building full body stamina. Stay consistent across entire

Crescent City Community Fitness – Functional Fitness Warm Up :20 on / :10 Off (Repeat Movements Twice) Bike Banded Pull Aparts Banded Strict Press Banded Around the Worlds Bike Sampson Lunges Push Ups Plank Hold Go Over Power Snatch Shrugs, High Pulls, Turn Overs, Etc. from Multiple Positions Metcon 20 Min TIME CAP Metcon (Time)

Crescent City Community Fitness – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (Time) For Time: 40-30-20-10 Calorie Row DB Push Press

Crescent City Community Fitness – Ignite Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. CORE