Workout, Happening, and Updates at CRESCENT CITY COMMUNITY FITNESS

Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: 1 Mile Run 75 Air Squats 35 Burpees 800m Run 50 Air Squats 25

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Row 10 PVC Pass Throughs 10 PVC Toe Touches to OH Press 10 PVC

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

Crescent City Community Fitness – Functional Fitness Warm Up 2min Bike 2 Rounds: 20 Single Unders 10 Prisoner Squats 10 Prisoner Good Mornings 20 Shoulder

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

Crescent City Community Fitness – Ignite Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots,

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

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

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:

Crescent City Community Fitness – Functional Fitness Warm Up :20 on / :10 Off (Repeat Movements Twice) Bike Banded Pull Aparts Banded Strict Press Banded

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

Crescent City Community Fitness – Ignite Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball

Crescent City Community Fitness – Functional Fitness Warm Up 400m Row 5 Up Dog to Down Dog 10 Box Step Ups 10 Squat Rotations 10

Crescent City Community Fitness – HYROX Build Warm Up 100 Meter Run 200 Meter Ski 2 Rounds: 20 Glute Bridges 10 Bird Dogs 10 Scorpions

Crescent City Community Fitness – Ignite Metcon Metcon (Checkmark) 21min EMOM: Min1 – 100m Run Min2 – 16 Alt DB Hang Snatches Min3 – 7/10

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 6 Min AMRAP: 20 Jumping Jacks 10 Scap Pushups 10 Jump

Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC

Crescent City Community Fitness – HYROX Build Warm Up 2 Min Bike 2 Rounds: 5 Inchworms 10 Banded Pass Throughs 10 Banded Pull Aparts 10

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

Crescent City Community Fitness – Functional Fitness Warm Up Grab a Light KB & Band 200m Run 10L/10R Banded Side Steps 10 Banded Air Squats

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)

Crescent City Community Fitness – Functional Fitness Metcon Metcon (Time) 12 Rounds: 100m Run 40 Single Unders 10 Single Arm Alt DB Hang Snatch *You

Crescent City Community Fitness – Functional Fitness Warm Up 6 Min AMRAP: 10 Banded Pull Aparts 10 Banded Strict Press 10 Banded Good Mornings 10

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

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 20 Slamballs 100m Farmer’s Carry 10 Wallballs Accessory

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

Crescent City Community Fitness – HYROX Build Warm Up 3 Rounds: 50 FT Suitcase Carry Right 50 FT Suitcase Carry Left 7 Barbell Good Mornings

Crescent City Community Fitness – Functional Fitness Warm Up 100 m Run 50FT High Knees 50FT Butt Kicks 50FT Samson Lunges 50FT Cossacks 100m Run

Crescent City Community Fitness – Ignite Metcon Metcon (Time) 3 Rounds For Time: 25 Double DB Push Press 15 Burpees 400m Run –Rest 1min in

Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC

Crescent City Community Fitness – HYROX Build Warm Up 6 Minute AMRAP for Quality: 10 Calorie Row or Ski 10 Alternating Spiderman Reaches 10 Walking

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 30 Double Unders or 60 Single Unders 10 Box Jumps

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

Crescent City Community Fitness – Ignite Strength Strict Press (5×4) Metcon Metcon (Checkmark) 24min EMOM: Min1 – 100m Run Min2 – 16 Hang DB Snatches

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

Crescent City Community Fitness – Functional Fitness Metcon Metcon (Checkmark) 10min EMOM: Min1 – 100m Run Min2 – 10 Burpees 10min EMOM: Min1 – 150m

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

Crescent City Community Fitness – Ignite Metcon Metcon (Time) 3 ROUNDS FOR TIME: 300m Run 50 Goblet Squats 300m Run 50 Slamballs Strength Weighted Lunges

Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 100 m Run 10 Cossacks 5 Up Dog to Down Dog 10 Scorpions 10

Crescent City Community Fitness – HYROX Build Warm Up 2 Min Row or Ski 2 Rounds: 10 Plate Hops 10 Plate Ground to overhead 10

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

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

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)

Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC

Crescent City Community Fitness – HYROX Build Warm Up 40 Second Work/ 15 Second Rest: -Any Machine -Bird Dogs -Any Machine -Glute Bridges -Any Machine

Crescent City Community Fitness – Ignite Metcon Metcon (Checkmark) 28min EMOM: Min1 – 100m Run or 300m Bike Min2 – 14-16 Hang DB Clean &

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

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

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

Crescent City Community Fitness – Functional Fitness Warm Up 3 Min any machine 2 Rounds: 10 PVC Pass Throughs 10 PVC External Rotations (ea side)

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

Crescent City Community Fitness – Functional Fitness Warm Up 6 Min AMRAP: 100 m Run 10 Boot Strappers 5 Inchworms with Pushup 5 Jump Squats

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

Crescent City Community Fitness – HYROX Build Interval Day (8 Rounds for time) 8 Rounds: 8 KB Swings 10 Sandbag Box Step Ups 200 Meter

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 4x5min AMRAPs: 10 Hang DB Snatches 100m Run 10 Burpees —Rest 2min—.

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Knee Hugs 50FT Forward Hip

Crescent City Community Fitness – Ignite Metcon Throw Me Something Mister (Ignite) (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 15 KBS 15 Double

Crescent City Community Fitness – Functional Fitness Metcon Throw Me Something Mister (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 15 Kettlebell Swings (53/35)

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

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

Crescent City Community Fitness – HYROX Endure Hyrox WOD (Distance) Every 4 Min for 10 Rounds: *Alternate between A and B A: AMRAP of 100

Crescent City Community Fitness – Functional Fitness 40 Min Time Cap Saturday Partner Workout (Time) For Time: 800m Run 60 Wall Balls 60 Sit Ups

Crescent City Community Fitness – Functional Fitness Warm Up 400 m Run 50ft Leg Kicks 50ft High Knees 50ft Butt Kicks 50 ft Cossacks 50ft

Crescent City Community Fitness – Ignite Strength Deadlift (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time 20 Body Weight Step Back Lunges 15 Deadlifts (KB

Crescent City Community Fitness – Ignite Strength Deadlift (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time 20 lunges 15 Deadlifts 10 Box Jumps 400m Run

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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,

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

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

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

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

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

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