Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 30 Double Unders or 60 Single Unders 10 Box Jumps or Step Ups 15 Goblet Squats –Rest 2min–. . Pick Up Where You Left Off Metcon (No Measure) 3-4 ROUNDS for Quality: 5 (Each Side) DB Bent Over Row 10 […]
Crescent City Community Fitness – HYROX Build Warm Up 6 Minute AMRAP for Quality: 10 Calorie Row or Ski 10 Alternating Spiderman Reaches 10 Walking Inchworms 10 Prisoner Squats 10 Banded Pass Throughs 10 Banded Strict Press 10 Banded Pull Aparts Review Review Points of Performance for Devil’s Press, Step Ups, and Push Ups then
HYROX Build – Tue, Mar 18 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 Back Rack Lunge & Twist Barbell Warm-Up: 6 Strict Press 6 Push Press 6 Push Jerk Weightlifting 15min
Functional Fitness – Tue, Mar 18 Read More »
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
Functional Fitness – Mon, Mar 17 Read More »
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
HYROX Endure – Sun, Mar 16 Read More »
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
Functional Fitness – Sat, Mar 15 Read More »
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
Functional Fitness – Fri, Mar 14 Read More »
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
HYROX Build – Thu, Mar 13 Read More »
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
Functional Fitness – Thu, Mar 13 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