Workout, Happening, and Updates at CRESCENT CITY COMMUNITY FITNESS
The Blog
Functional Fitness – Wed, Apr 23
Crescent City Community Fitness – Functional Fitness Warm Up 250m Row / 500m C2 50FT Cossacks 50FT Leg Kicks 50FT Sampson Lunges 50FT Hamstrings Scoops
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Crescent City Community Fitness – Ignite Strength Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon Metcon (Time) 3 Rounds for Time: 50
Functional Fitness – Tue, Apr 22
Crescent City Community Fitness – Functional Fitness Warm Up 1000m C2 / .6 Assault Bike 10 PVC Good Mornings 10 PVC Back Squats 10 PVC
HYROX Build – Tue, Apr 22
Crescent City Community Fitness – HYROX Build Hyrox Strength Day (Weight) 3 Sets: 10-8-6 Back Squats 12 DB Shoulder Press (Seated) 15 Push Ups *Increase
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Crescent City Community Fitness – Ignite Metcon Metcon (Time) Partner Workout One partner works while other partner dead hangs from the rig. -Run 400m Together-
Functional Fitness – Mon, Apr 21
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike 10 Banded Pass Throughs 10 Banded Strict Press 6L/6R Banded Diagonals 10 Banded
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Crescent City Community Fitness – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box CORE
HYROX Endure – Sun, Apr 20
Crescent City Community Fitness – HYROX Endure Metcon (Checkmark) 20 Min EMOM: Min 1: 12/10 Cal Row or Ski Min 2: 15-20 Wallballs (20#/14#) Rest
Functional Fitness – Fri, Apr 18
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike or 400m Run 50FT Hamstring Scoops 50FT Bear Crawls 50FT Butt Kicks 50FT
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Crescent City Community Fitness – Ignite Strength Strict Press (3×8 2×4) Metcon Metcon (Checkmark) 18min EMOM: Min1 – 15 KB Swings Min2 – 12 Barbell
Functional Fitness – Thu, Apr 17
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine/400 m Run 2 Rounds: :30 Dead Hang on the Rig 5
HYROX Build – Thu, Apr 17
Crescent City Community Fitness – HYROX Build Warm Up 5 Rounds on Bike: 20 Sec Hard 20 Sec Easy -Into- 2 Sets : 5 Push
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Crescent City Community Fitness – Ignite Strength Dumbbell Curl to Press (3×10 2×6) Metcon Metcon (AMRAP – Rounds and Reps) 2x10min AMRAP: 250m Row 10
Functional Fitness – Wed, Apr 16
Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 1 Min Any Machine 8 Banded Pass Throughs 8 Banded Strict Press 8 Banded
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Crescent City Community Fitness – Ignite Strength DB Z Press (5×12) Metcon Metcon (Time) 4 Rounds for Time: 200ft Weighted Lunge 200m Farmers Carry 200m
Functional Fitness – Tue, Apr 15
Crescent City Community Fitness – Functional Fitness Warm Up 200m Run/250m Row 10 Banded Air Squats 8L/8R Banded Side Steps 10 Banded Glute Bridges 8L/8R
HYROX Build – Tue, Apr 15
Crescent City Community Fitness – HYROX Build warm up 2 Rounds: 1 Min Row 8 Barbell Good Mornings 8 Barbell Back Squats 8 Barbell Deadlifts
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Crescent City Community Fitness – Ignite Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: Tabata Air Jumps Rest 1 Minute Tabata Ring Rows
Functional Fitness – Mon, Apr 14
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 50FT Leg Kicks 50FT Hamstring Scoops 50FT Butt Kicks 50FT High
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
Functional Fitness – Fri, Apr 11
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
Functional Fitness – Thu, Apr 10
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
HYROX Build – Thu, Apr 10
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
Functional Fitness – Wed, Apr 9
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
Functional Fitness – Tue, Apr 8
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
HYROX Build – Tue, Apr 8
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
Functional Fitness – Mon, Apr 7
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
HYROX Endure – Sun, Apr 6
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
HYROX Endure – Sun, Apr 6
Crescent City Community Fitness – HYROX Endure Metcon (Time) 2 Rounds: 1000 Meter Run 60 Air Squats 800 Meter Run 40 Wallballs 600 Meter Run
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Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
Functional Fitness – Fri, Apr 4
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Crescent City Community Fitness – Ignite Strength Dumbbell Strict Press (3 x 20) Seated Metcon Metcon (Time) 5 Rounds for Time: 20 DB Hang Snatches
Functional Fitness – Thu, Apr 3
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
HYROX Build – Thu, Apr 3
Announcements Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family
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Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: 1 Mile Run 75 Air Squats 35 Burpees 800m Run 50 Air Squats 25
Functional Fitness – Wed, Apr 2
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Row 10 PVC Pass Throughs 10 PVC Toe Touches to OH Press 10 PVC
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Crescent City Community Fitness – Ignite Strength Goblet Squat (5×8) Metcon Metcon (4 Rounds for reps) Tabata Single Unders Rest 1 Minute Tabata DB Push
Functional Fitness – Tue, Apr 1
Crescent City Community Fitness – Functional Fitness Warm Up 2min Bike 2 Rounds: 20 Single Unders 10 Prisoner Squats 10 Prisoner Good Mornings 20 Shoulder
HYROX Build – Tue, Apr 1
Crescent City Community Fitness – HYROX Build Warm Up 2 Rounds: 1 Min Bike 10 Boot Strappers 8/8 Single Leg KB Deadlifts 10/10 KB Strict
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Crescent City Community Fitness – Ignite Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots,
Functional Fitness – Mon, Mar 31
Crescent City Community Fitness – Functional Fitness Warm Up 400m Run 50FT Hamstring Scoops 50 FT Bear Crawls 50FT Leg Kicks 50FT Inch Worms 10L/10R
HYROX Endure – Sun, Mar 30
Crescent City Community Fitness – HYROX Endure Metcon (Checkmark) 48 Min EMOM: Min 1: 200/150m Ski Min 2: 12 Alt Deficit Reverse Lunges (Farmer Carry
HYROX Endure – Sun, Mar 30
Crescent City Crossfit – HYROX Endure 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Checkmark) 40 Min EMOM: Min 1: 100-200 Meter Run Min 2:
Functional Fitness – Fri, Mar 28
Crescent City Community Fitness – Functional Fitness Warm Up :20 on / :10 Off (Repeat Movements Twice) Bike Banded Pull Aparts Banded Strict Press Banded
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Crescent City Community Fitness – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (Time) For Time: 40-30-20-10 Calorie Row DB Push Press
Ignite – Thu, Mar 27
Crescent City Community Fitness – Ignite Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball
Functional Fitness – Thu, Mar 27
Crescent City Community Fitness – Functional Fitness Warm Up 400m Row 5 Up Dog to Down Dog 10 Box Step Ups 10 Squat Rotations 10
HYROX Build – Thu, Mar 27
Crescent City Community Fitness – HYROX Build Warm Up 100 Meter Run 200 Meter Ski 2 Rounds: 20 Glute Bridges 10 Bird Dogs 10 Scorpions
Ignite – Wed, Mar 26
Crescent City Community Fitness – Ignite Metcon Metcon (Checkmark) 21min EMOM: Min1 – 100m Run Min2 – 16 Alt DB Hang Snatches Min3 – 7/10
Functional Fitness – Wed, Mar 26
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 6 Min AMRAP: 20 Jumping Jacks 10 Scap Pushups 10 Jump
Functional Fitness – Tue, Mar 25
Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC
HYROX Build – Tue, Mar 25
Crescent City Community Fitness – HYROX Build Warm Up 2 Min Bike 2 Rounds: 5 Inchworms 10 Banded Pass Throughs 10 Banded Pull Aparts 10
Ignite – Mon, Mar 24
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
Functional Fitness – Mon, Mar 24
Crescent City Community Fitness – Functional Fitness Warm Up Grab a Light KB & Band 200m Run 10L/10R Banded Side Steps 10 Banded Air Squats
HYROX Endure – Sun, Mar 23
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)
Functional Fitness – Sat, Mar 22
Crescent City Community Fitness – Functional Fitness Metcon Metcon (Time) 12 Rounds: 100m Run 40 Single Unders 10 Single Arm Alt DB Hang Snatch *You
Functional Fitness – Fri, Mar 21
Crescent City Community Fitness – Functional Fitness Warm Up 6 Min AMRAP: 10 Banded Pull Aparts 10 Banded Strict Press 10 Banded Good Mornings 10
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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
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Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 20 Slamballs 100m Farmer’s Carry 10 Wallballs Accessory
Functional Fitness – Thu, Mar 20
Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 20 Jump Rope Singles 5L/5R World’s Greatest Stretch 5 Up Dog to Down Dog
HYROX Build – Thu, Mar 20
Crescent City Community Fitness – HYROX Build Warm Up 3 Rounds: 50 FT Suitcase Carry Right 50 FT Suitcase Carry Left 7 Barbell Good Mornings
Functional Fitness – Wed, Mar 19
Crescent City Community Fitness – Functional Fitness Warm Up 100 m Run 50FT High Knees 50FT Butt Kicks 50FT Samson Lunges 50FT Cossacks 100m Run
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Crescent City Community Fitness – Ignite Metcon Metcon (Time) 3 Rounds For Time: 25 Double DB Push Press 15 Burpees 400m Run –Rest 1min in
Functional Fitness – Tue, Mar 18
Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC
HYROX Build – Tue, Mar 18
Crescent City Community Fitness – HYROX Build Warm Up 6 Minute AMRAP for Quality: 10 Calorie Row or Ski 10 Alternating Spiderman Reaches 10 Walking
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Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 30 Double Unders or 60 Single Unders 10 Box Jumps
Functional Fitness – Mon, Mar 17
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
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Crescent City Community Fitness – Ignite Strength Strict Press (5×4) Metcon Metcon (Checkmark) 24min EMOM: Min1 – 100m Run Min2 – 16 Hang DB Snatches
HYROX Endure – Sun, Mar 16
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
Functional Fitness – Sat, Mar 15
Crescent City Community Fitness – Functional Fitness Metcon Metcon (Checkmark) 10min EMOM: Min1 – 100m Run Min2 – 10 Burpees 10min EMOM: Min1 – 150m
Functional Fitness – Fri, Mar 14
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
IGNITE – Thu, Mar 13
Crescent City Community Fitness – Ignite Metcon Metcon (Time) 3 ROUNDS FOR TIME: 300m Run 50 Goblet Squats 300m Run 50 Slamballs Strength Weighted Lunges
Functional Fitness – Thu, Mar 13
Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 100 m Run 10 Cossacks 5 Up Dog to Down Dog 10 Scorpions 10
HYROX Build – Thu, Mar 13
Crescent City Community Fitness – HYROX Build Warm Up 2 Min Row or Ski 2 Rounds: 10 Plate Hops 10 Plate Ground to overhead 10
IGNITE – Wed, Mar 12
Crescent City Community Fitness – Ignite Metcon Metcon (2 Rounds for reps) 2x10min AMRAP: 10 DB Box Step-Ups 10/8 Calorie Ski/Bike 50 Single Unders –Rest
Functional Fitness – Wed, Mar 12
Crescent City Community Fitness – Functional Fitness Warm Up 400 m Row 10Front/10Back Banded Steps 10 Banded Air Squats 10 Banded Glute Bridges 10 Squat
IGNITE – Tue, Mar 11
Crescent City Community Fitness – Ignite Metcon Metcon (Time) FOR TIME: 40-30-20-10 Calorie Row **400m Run After Each Set** Strength Push Press (2×8 2×6 1×4)
Functional Fitness – Tue, Mar 11
Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC
HYROX Build – Tue, Mar 11
Crescent City Community Fitness – HYROX Build Warm Up 40 Second Work/ 15 Second Rest: -Any Machine -Bird Dogs -Any Machine -Glute Bridges -Any Machine
Ignite – Mon, Mar 10
Crescent City Community Fitness – Ignite Metcon Metcon (Checkmark) 28min EMOM: Min1 – 100m Run or 300m Bike Min2 – 14-16 Hang DB Clean &
Functional Fitness – Mon, Mar 10
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10
HYROX Endure – Sun, Mar 9
Crescent City Community Fitness – HYROX Endure Warm Up 200 Meter Run 10/10 FWD/BWD Leg Swings 10/10 Side to Side Leg Swings 10 Alt Spiderman
Ignite – Fri, Mar 7
Crescent City Community Fitness – Ignite Metcon CrossFit Games Open 25.2 (22.3 Repeat) Foundations (Ages 16-54) (Time) For time: 21 bent-over rows 42 jumps 21
Functional Fitness – Fri, Mar 7
Crescent City Community Fitness – Functional Fitness Warm Up 3 Min any machine 2 Rounds: 10 PVC Pass Throughs 10 PVC External Rotations (ea side)
Ignite – Thu, Mar 6
Crescent City Community Fitness – Ignite Strength Strict Press (2×8 2×6 2×4) Metcon Metcon (Checkmark) 21min EMOM: Min1 – 10 Calorie Row Min2 – 14
Functional Fitness – Thu, Mar 6
Crescent City Community Fitness – Functional Fitness Warm Up 6 Min AMRAP: 100 m Run 10 Boot Strappers 5 Inchworms with Pushup 5 Jump Squats
HYROX Build – Thu, Mar 6
Crescent City Community Fitness – HYROX Build Warm Up 2 Minute Row 10 KB Swings (eye level) 8/8 KB Strict Press 10 KB Halos 8
HYROX Build – Thu, Mar 6
Crescent City Community Fitness – HYROX Build Interval Day (8 Rounds for time) 8 Rounds: 8 KB Swings 10 Sandbag Box Step Ups 200 Meter
Ignite – Wed, Mar 5
Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 4x5min AMRAPs: 10 Hang DB Snatches 100m Run 10 Burpees —Rest 2min—.
Functional Fitness – Wed, Mar 5
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Knee Hugs 50FT Forward Hip
Ignite – Tue, Mar 4
Crescent City Community Fitness – Ignite Metcon Throw Me Something Mister (Ignite) (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 15 KBS 15 Double
Functional Fitness – Tue, Mar 4
Crescent City Community Fitness – Functional Fitness Metcon Throw Me Something Mister (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 15 Kettlebell Swings (53/35)
Ignite – Mon, Mar 3
Crescent City Community Fitness – Ignite Warm Up 400 m Run 2 Rounds: 8 Single DB Curl to Press 8/8 DB Bent Over Rows 8/8
Functional Fitness – Mon, Mar 3
Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10
