Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) AMRAP 10Minutes: 12/10 Calorie Row 10 Push Ups . . -Rest 3 Minutes- . . AMRAP 10Minutes: 12/10 Calorie Row 10 Kettlebell Goblet Lunges CORE Metcon (No Measure) 4 Rounds FOR QUALITY: 15 Sit-Ups 10L/10R KB Side Bends 8L/8R Single Leg RDLs
Crescent City Crossfit – CrossFit Warm Up 400m Run 10L/10R Banded Side Steps 16 Banded Air Squats 16 Banded Glute Bridges 14 Prisoner Good Mornings 7L/7R Spiderman Lunge w/Thoracic Rotation 14 Push-Ups 14 Scorpions 6 Up Dog to Down Dog With Empty Bar: 8 Good Mornings 8 Back Squats 8 Bent Over Rows Weightlifting 20min
Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) Complete 4 Rounds of the Following: 2 Minute Floor Presses -Rest 30s- 2 Minute Slam Ball -Rest 60s-. . Use Barbell OR DBs For Floor Presses Strength Paused Back Squat (4-4-4-4) 3s pause at the bottom position**Keep Weight Light and Work on Technique**
Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/500m Row 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Bear Crawl 50FT Samson Lunges Mobility: 30sec Each Side Pigeon Stretch 45sec Child’s Pose 45sec Prayer Stretch With Empty Bar: 5 Shrugs From Hang Position 5 Shrugs + High Pull From Hang Position 5
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 100m Run 6 Burpees 6 Alternating Box Step Ups 6 Air Squats Into Mobility: 10 World’s Greatest Stretch 5 Down Dog to Cobra Stretch On Box: :30 Pigeon Stretch L/R :20 Calf Stretch L/R Metcon (Checkmark) 21 Minute Alternating EMOM: Minute 1: Burpee Box
Turn and Burn – Wed, Mar 22 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18Minutes: 200m Run 15KB Sumo Deadlift High Pulls 15 Air Squats Endurance Metcon (10 Rounds for time) INTERVALS!!! 10 Rounds: 150m/100m Row SPRINT –Rest 60sec–. . Record Time for Each Round Completed
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250/200m Row 8/8 Paloff Press 8/8 Single Leg Bridges 8 Push Up to Down Dog 20 Sec Hollow Body Hold 20 Sec Superman Hold Grab Empty Bar and Start Warming Up Deadlift Weightlifting 20min TIME CAP Deadlift (5×4) . . Suggested % = 60, 65, 70,
Crescent City Crossfit – Ignite Metcon Metcon (5 Rounds for reps) 5 X 3 Minute AMRAP: 12/10Calorie Bike 20 Kettlebell Swings Max Single Unders -Rest 90s-. . Score is Max Single Unders Every Round Accessory Metcon (No Measure) Alternating EMOM 10 Minutes: Min1: 30-45sec Front or Side Plank Hold Min2: 12 LateralBox Step Ups
Crescent City Crossfit – CrossFit Warm Up 1000m/.6 Bike 12 PVC Pass Throughs 12 PVC Good Mornings 12 PVC Around the Worlds 12 PVC Toe Touch to Overhead Press 16 Air Squats 16 Spiderman Lunge w/Thoracic Rotation 16 Bird Dogs 16 Jumping Jacks With Empty Bar: 8 Strict Press 8 Push Press 8 Push Jerk
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Row 5 Lunge, Lunge, Squat 10 Scap Pull Ups Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions 5 Down Dog to Cobra Stretch :20 Half Split (Hamstring Stretch) L/R Dymbbell/Gymnastics Warm Up 1 Set: 5 Kipping Swings 5 Dumbbell Hang Cleans 5 Toes
Turn and Burn – Mon, Mar 20 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