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 […]
Ignite – Thu, Mar 27 Read More »
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 6 Min AMRAP: 20 Jumping Jacks 10 Scap Pushups 10 Jump Squats 20 Shoulder Taps from Plank 10 Scorpions 10 Bird Dogs Go Over Power Cleans Shrugs, High Pulls, Turn Overs, etc. Weightlifting 15min TIME CAP Back Squat (4 Reps @
Functional Fitness – Wed, Mar 26 Read More »
Crescent City Community Fitness – Ignite Metcon Metcon (Checkmark) 21min EMOM: Min1 – 100m Run Min2 – 16 Alt DB Hang Snatches Min3 – 7/10 Calorie Bike Accessory Metcon (No Measure) 8min AMRAP: 20 Russian Twists 15 Barbell Bent Over Rows 30sec Plank Hold
Ignite – Wed, Mar 26 Read More »
Crescent City Community Fitness – HYROX Build Warm Up 2 Min Bike 2 Rounds: 5 Inchworms 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Barbell Front Squats 20 Second Barbell Overhead Hold Find starting weights for BP and Front Squat HYROX Strength Day 14 Min EMOM (Weight) Min 1: 12-15 DB Bench Press Min
HYROX Build – Tue, Mar 25 Read More »
Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC Good Mornings 10L/10R PVC Elbow Rotations 10L/10R PVC Around the Worlds 10 PVC Overhead Squats Barbell Warm-Up: 6 Strict Press 6 Push Press 6 Push Jerk Weightlifting 15min TIME CAP
Functional Fitness – Tue, Mar 25 Read More »
Crescent City Community Fitness – Functional Fitness Warm Up Grab a Light KB & Band 200m Run 10L/10R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges 10 KB Deadlifts 8L/8R Single Arm KBS 8L/8R KB Halos Weightlifting 15min TIME CAP Deadlift (4 Reps @ 60% 3 Reps @ 70% …Then… 3 x
Functional Fitness – Mon, Mar 24 Read More »
Crescent City Community Fitness – Ignite Strength Push Press (2×8 2×6 2×4) Metcon Metcon (4 Rounds for reps) 4x3min AMRAPS: 12 Calorie Row 60 Single Unders MAX Rep Box Step Ups
Ignite – Mon, Mar 24 Read More »
Crescent City Community Fitness – HYROX Endure Warm Up Bike Tabata into 2 Rounds: 10 Scap Push ups 10 Plank in/outs 10 Scorpions (5 ea) 10 Banded Pass Throughs 10 Banded Pull Aparts Metcon (AMRAP – Rounds and Reps) 40 Min AMRAP: 30 Cal AB (40 Cal C2 Bike) 20 Burpee to Plate 10 Strict
HYROX Endure – Sun, Mar 23 Read More »
Crescent City Community Fitness – Functional Fitness Metcon Metcon (Time) 12 Rounds: 100m Run 40 Single Unders 10 Single Arm Alt DB Hang Snatch *You Go I Go Partner Style*
Functional Fitness – Sat, Mar 22 Read More »
Crescent City Community Fitness – Ignite Strength Back Squat (10-8-6-4-2) Endurance Metcon (Time) 5 Rounds for Time: 20 KB Swings 15 Hanging Knee Raises 20 KB SDHP 15 Ring Rows
