Workout, Happening, and Updates at CRESCENT CITY COMMUNITY FITNESS

The Blog

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Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Reps) 4 x 4:00 min AMRAPs: 200m Run 10 Burpees Over Rower MAX Cal Row

Functional Fitness – Thu, Feb 27

Crescent City Community Fitness – Functional Fitness Warm Up :20 On :10 Off Repeat each movement TWICE Any Machine PVC Back Squats PVC Good Mornings

HYROX Build – Thu, Feb 27

Crescent City Community Fitness – HYROX Build Warm Up 10 Calorie Bike 10 Bird Dogs 10 Glute Bridges 10 Barbell Strict or Push Press 10

HYROX Build – Thu, Feb 27

Crescent City Community Fitness – HYROX Build Deadlift Take 12 minutes to find a 3 rep max Hyrox Strength Part B (Checkmark) 4 Sets: 15

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Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Reps) 4:00 min AMRAPs x 4 – 200 m run – 10 burpee over rower

HYROX Build – Thu, Feb 27

Crescent City Crossfit – HYROX Build Hyrox Strength Part A (Checkmark) 4 Sets: 10/10 DB Step Back Lunges 20 KB Deadlifts 20 DB Bench Press

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Crescent City Community Fitness – Ignite Metcon Metcon (Time) FOR TIME: 33 – 27 – 21 – 15 – 9 Dumbbell thrusters Jumping pull-ups Accessory

Functional Fitness – Wed, Feb 26

Crescent City Community Fitness – Functional Fitness Warm Up 3 Sets: :45 Row 10L / 10R Single Foot Calf Raises 6L / 6R Curtsy Lunges

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Crescent City Community Fitness – Ignite Metcon (Time) FOR TIME: 33 – 27 – 21 – 15 – 9 Dumbbell thrusters Jumping pull-ups

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Crescent City Community Fitness – Ignite Strength Weighted Lunges (4×8 (Ea Side)) . . Use Any Type of Weight – DB, KB, or Sandbag Step

Functional Fitness – Tue, Feb 25

Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine Grab Light KB & Band: 10 L / 10 R Banded Side Steps

HYROX Build – Tue, Feb 25

Crescent City Community Fitness – HYROX Build Warm Up 300 Meter Row 10 Inchworms (No push Ups) 8 Prisoner Squats 6 No Push Ups Burpees

HYROX Build – Tue, Feb 25

Crescent City Crossfit – HYROX Build Core Work (No Measure) 3 Sets: -100 FT KB Carry Mixed Grip (Lighter weight overhead, heavy weight suitcase, switch

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Crescent City Community Fitness – Ignite Strength Farmer’s Carry (5 – 100m) . . Complete a MAX Set of Push-Ups After Every Farmer’s Carry Metcon

Functional Fitness – Mon, Feb 24

Crescent City Community Fitness – Functional Fitness Warm Up Grab Empty Barbell 1st 100 m run 10 Front Rack Strict Press 8L/8R Front Rack Elbow

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Crescent City Community Fitness – Ignite Strength Farmer’s Carry (5 – 100m) Push-ups (5 x 10) NO SNAKES! Scale by using an ab mat or

HYROX Endure – Sun, Feb 23

Crescent City Crossfit – HYROX Endure Metcon (Time) 3 Rounds for Time: 1,000 M Row 30 Slam Balls 30/20# 30 Wallballs (20/14#) 1,000 M Ski

Functional Fitness – Fri, Feb 21

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 100m

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Crescent City Community Fitness – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (Time) 21-18-15-12-9-3 Burpees Strict Press Sit-ups G2O w/Plate Assault Bike Cals

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Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Metcon Metcon (Time) For

HYROX Build – Thu, Feb 20

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – HYROX Build Warm Up 200

Functional Fitness – Thu, Feb 20

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up :20

HYROX Build – Thu, Feb 20

Crescent City Community Fitness – HYROX Build Hyrox Interval Day (Checkmark) 20 Minute EMOM: Minute 1: 6-8 Devil’s Press Minute 2: 15- 20 Box Step

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Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: BUY IN — 800m run 10 rounds: – 4 dumbbell snatch – 6 push

HYROX Build – Thu, Feb 20

Crescent City Crossfit – HYROX Build Hyrox Interval Day (Checkmark) 20 Minute EMOM: Minute 1: Max Reps Front Rack KB Lunges (2 KBs) Minute 2:

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Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Metcon Dork (Time) 6

Functional Fitness – Wed, Feb 19

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 400

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Crescent City Community Fitness – Ignite Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33,

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Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Strength Dumbbell Curl to

Functional Fitness – Tue, Feb 18

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 2min

HYROX Build – Tue, Feb 18

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – HYROX Build Warm Up *Grab

HYROX Build – Tue, Feb 18

Crescent City Community Fitness – HYROX Build Hyrox Strength (Checkmark) 3 Sets: 10 each leg Front Rack Walking Lunges (2-KB or DB’s) 8 Barbell RDL’s

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Crescent City Community Fitness – Ignite Strength Dumbbell Curl to Press (10-10-10-10-10) *Record Heaviest Weight Used* Endurance Metcon (AMRAP – Reps) AMRAP 6 minutes Row

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Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Metcon Metcon (Time) 4

Functional Fitness – Mon, Feb 17

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 2

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Crescent City Community Fitness – Ignite Metcon Dirty Thirty-Wellness (Time) For Time 30 Box Jumps 30 Ring Rows 30 Kettlebell Swings 30 Lunges 30 Knees-to-Elbows

HYROX Endure – Sun, Feb 16

Crescent City Community Fitness – HYROX Endure Metcon (AMRAP – Rounds and Reps) 42 Min AMRAP: 30 Cal Assault Bike/38 Cal C2 Bike 25 Burpee

HYROX Endure – Sun, Feb 16

Crescent City Community Fitness – HYROX Endure Metcon (Time) 2 Rounds: 800 Meter Run 500 Meter Ski/Row 800 Meter Run 40 Box Step Ups (24/20″)

HYROX Endure – Sun, Feb 16

Crescent City Crossfit – HYROX Endure warm up 200 Meter Run 12 Walking Spiderman Rotations 6 Inchworms with Push Up 12 Glute Bridges 6 Broad

Functional Fitness – Sat, Feb 15

Crescent City Community Fitness – Functional Fitness Deadly Dozen Fitness Test (Time) For Time: 400 Meter Run 60 KB Deadlifts (70/53#) 400 Meter Run 60

Functional Fitness – Sat, Feb 15

Crescent City Crossfit – Functional Fitness Deadly Dozen Fitness Test (Time) For Time: 400 Meter Run 60 KB Deadlifts (70/53#) 400 Meter Run 60 DB

Functional Fitness – Fri, Feb 14

Crescent City Community Fitness – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 5