April 2025

Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: 2000m Row 100 Sit-ups 2min Plank 1 Mile Run

Crescent City Community Fitness – Ignite Strength KB Complex 1 (3 X 30) 4 Sets: 10 KB SDHP 10 KB Swings 10 KB Goblet Squats *Each Round Unbroken* *Rest as Needed Between Rounds* Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Push-up Assault Calories

Crescent City Community Fitness – Ignite Strength DB Row (3 x 10) DB Press (3 x 10) Endurance “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike

Crescent City Community Fitness – Ignite Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click here CORE Core IV (Time)

Crescent City Community Fitness – HYROX Endure Hybrid Murph (Time) For Time: 2 Mile Run 150 Wallballs (20/14#) 75 Push ups 50 Russian KB Swings (70#/53#) *Partition reps any way. . -Compare to scores from 5/12/24 -Scaling options: 1 mile run, 100 WB, 50 push ups, 30 swings -Other options- sub machine, 100-150 air squats

Crescent City Community Fitness – Ignite Strength Sumo Deadlift High Pull (5 x 5) Metcon Metcon (Time) 4 Rounds for Time: 10 Sumo Deadlift High Pulls 15 Push Ups 400m Run

Crescent City Community Fitness – Functional Fitness Warm Up 500m Row 8 Plank to Down Dog 8L/8R Groiners 8L/8R Single Leg Glute Bridge 8L/8R Scorpions 8L/8R Up and Overs 8 Thrusters w/ Wallball Weightlifting 20 Min Time Cap Back Squat (5 X 5 60, 65, 70, 75, 80%) Metcon Metcon (AMRAP – Rounds and Reps)

Crescent City Community Fitness – Functional Fitness Warm Up Grab Light KB 2 Rounds: 200m Run 10 KB Deadlifts 10 KB Goblet Squats 5L/5R KB Strict Press 5L/5R KB Halos 10 KBS Spend 5-10 Min on DU Skill Work Metcon 15 Min Time Cap Metcon (Time) 3 Rounds 30 Body Weight Lunges 30 DU /

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps: 1 Minute Wall Balls 1 Minute Ring Rows 1 Minute Plate G2O 1 Minute Hanging Knee Raises — 1 Minute Rest — CORE Metcon (Time) 4 Rounds for Time: 200ft Waiter Walk 25 Mountain Climbers

Crescent City Community Fitness – HYROX Build Hyrox Interval Day (2 Rounds for time) 2 Rounds: 250 Meter Row or Ski 40 Air Squats 200 Meter Run *Rest 1 Minute Between Rounds Metcon (2 Rounds for time) 2 Rounds: 250 Meter Row or Ski 30 Burpees 200 Meter Run Rest 1 minute between rounds Metcon