Crescent City Community Fitness – HYROX Build Warm Up 2 Minute Row 10 KB Swings (eye level) 8/8 KB Strict Press 10 KB Halos 8 KB Squats 8/8 KB Pull throughs (from plank) 10 Groiners (5 ea) Review Sandbag Clean and Burpee Box Jump Workout Primer: 3 Sandbag Cleans 2 Burpee Box Jumps Hyrox Interval […]
HYROX Build – Thu, Mar 6 Read More »
Crescent City Community Fitness – HYROX Build Interval Day (8 Rounds for time) 8 Rounds: 8 KB Swings 10 Sandbag Box Step Ups 200 Meter Row or 500 Meter Bike 5 Push Ups -Rest 30 seconds- 38 min time cap
HYROX Build – Thu, Mar 6 Read More »
Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 4x5min AMRAPs: 10 Hang DB Snatches 100m Run 10 Burpees —Rest 2min—. . 100m Run = 300m Bike Pick Up Where You Left Off Accessory Metcon (No Measure) 3-4 Sets for Quality: 15 Sit-Ups w/DBs Keeping Feet Down 30sec Front Plank Hold
Ignite – Wed, Mar 5 Read More »
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Knee Hugs 50FT Forward Hip Circles 10 Hand Release Pushups 10 Opposite Toe Touch From Plank :30 Forward Arm Circles :30 Bear Hugs :30 Backwards Arm Circles :30 Up & Down Arm Swings Weightlifting 15min
Functional Fitness – Wed, Mar 5 Read More »
Crescent City Community Fitness – Ignite Metcon Throw Me Something Mister (Ignite) (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 15 KBS 15 Double DB Push Press. . 200m Run = 500m Bike CORE Metcon (No Measure) 4 Rounds for Quality: 20 Weighted Sit-Ups 30 Weighted Russian Twists
Ignite – Tue, Mar 4 Read More »
Crescent City Community Fitness – Functional Fitness Metcon Throw Me Something Mister (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 15 Kettlebell Swings (53/35) 15 Push Press (95/65). . 200m Run = 500m Bike Scale Weight on KB and Push Press as Needed CORE Metcon (No Measure) 4 Rounds for Quality: 20 Weighted Sit-Ups
Functional Fitness – Tue, Mar 4 Read More »
Crescent City Community Fitness – Ignite 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 Weightlifting 15min TIME CAP Front Squat (2 Sets of : 3 Reps @ 60% 2 Reps
Ignite – Mon, Mar 3 Read More »
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges 10 Cossacks 8L/8R World’s Greatest Stretch 8L/8R Bird Dogs Weightlifting 14min TIME CAP Goblet Squat (5×8) Metcon 16min TIME CAP Metcon (Time) 3 Rounds: 30 Wallballs (20/14)
Functional Fitness – Mon, Mar 3 Read More »
Crescent City Community Fitness – HYROX Endure Hyrox WOD (Distance) Every 4 Min for 10 Rounds: *Alternate between A and B A: AMRAP of 100 Meter Runs B: AMRAP of: -10 KB/DB Push Press -8 Box Jumps 24/20″ Pro: 50/35#’s Open: 35#/25#’s Fitness: Choose weights and modify box height as needed. . Workout will alternate
HYROX Endure – Sun, Mar 2 Read More »
Crescent City Community Fitness – Functional Fitness 40 Min Time Cap Saturday Partner Workout (Time) For Time: 800m Run 60 Wall Balls 60 Sit Ups 600m Run 50 Wall Balls 50 Sit Ups 400m Run 40 Wall Balls 40 Sit Ups. . Split Runs / Reps However You Want to Break them up 2000, 1500,
Functional Fitness – Sat, Mar 1 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