March 2025

Crescent City Community Fitness – Ignite Strength Strict Press (5×4) Metcon Metcon (Checkmark) 24min EMOM: Min1 – 100m Run Min2 – 16 Hang DB Snatches Min3 – 14 DB Walking Lunges

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Row 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges 10 Cossacks 8L/8R Sampson Lunges 8L/8R Bird Dogs Weightlifting 15min TIME CAP Deadlift (3 x 3 @ 70%) . . Use SAME weight for ALL sets Build up to

Crescent City Community Fitness – HYROX Endure Warm Up 300 Meter Run/600 Meter Bike 2 Rounds: 20 Mountain Climbers 10 Lunges 10 Air Squats 5 Push Up to Down Dog Metcon (Time) For Time: 1000 Meter Run 100 KB Head cutters (35/26# KB) 1000 Meter Run 100 Ab Mat Sit Ups 1000 Meter Run 100

Crescent City Community Fitness – Functional Fitness Metcon Metcon (Checkmark) 10min EMOM: Min1 – 100m Run Min2 – 10 Burpees 10min EMOM: Min1 – 150m Ski Min2 – 14 Single Arm DB Push Press 10min EMOM: Min1 – 300m Bike Min2 – 15 Wallballs

Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 1:00 Row 10 Banded Pull Aparts 10 Banded Strict Press 10 Banded Around the Worlds 6 Barbell Strict Press 6 Barbell Bent Over Rows 6 Barbell Good Mornings Review Power Cleans & Snatches Shrugs, High Pulls, Turn Overs, etc. Go Over Options for Wall

Crescent City Community Fitness – Ignite Metcon Metcon (Time) 3 ROUNDS FOR TIME: 300m Run 50 Goblet Squats 300m Run 50 Slamballs Strength Weighted Lunges (5×6 (Each Side)) . . Use Any Type of Weight – KB, DB, Barbell, etc

Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 100 m Run 10 Cossacks 5 Up Dog to Down Dog 10 Scorpions 10 Up & Overs . BANDED STRETCHES: :30R / :30L Lat Stretch :30R / :30L Cross Body Stretch :30R / :30L Behind Back Stretch :30R / :30L Tricep Stretch . Pull

Crescent City Community Fitness – HYROX Build Warm Up 2 Min Row or Ski 2 Rounds: 10 Plate Hops 10 Plate Ground to overhead 10 Plate Squats 10 Banded Pass Throughs 10 Banded Pull Aparts Core Work (Checkmark) 4 Sets: -100 FT KB Carry Mixed Grip -40 Seconds Max reps Russian Twists. . Perform before

Crescent City Community Fitness – Ignite Metcon Metcon (2 Rounds for reps) 2x10min AMRAP: 10 DB Box Step-Ups 10/8 Calorie Ski/Bike 50 Single Unders –Rest 4min– Metcon (No Measure) 30-20-10-10-20-30 Flutter Kicks w/Weight Russian Twists w/Weight CORE

Crescent City Community Fitness – Functional Fitness Warm Up 400 m Row 10Front/10Back Banded Steps 10 Banded Air Squats 10 Banded Glute Bridges 10 Squat Rotations 10 World’s Greatest Stretch Weightlifting 15min TIME CAP Back Squat (3×4 @ 60%) . . Use SAME weight for ALL sets Metcon 12min TIME CAP Metcon (Time) 30 /