Crescent City Crossfit – CrossFit Warm Up 1000m/.6 Bike 12 PVC Pass Throughs 12 PVC Good Mornings 12 PVC Around the Worlds 12 PVC Toe Touch to Overhead Press 16 Air Squats 16 Spiderman Lunge w/Thoracic Rotation 16 Bird Dogs 16 Jumping Jacks With Empty Bar: 8 Strict Press 8 Push Press 8 Push Jerk …
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Row 5 Lunge, Lunge, Squat 10 Scap Pull Ups Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions 5 Down Dog to Cobra Stretch :20 Half Split (Hamstring Stretch) L/R Dymbbell/Gymnastics Warm Up 1 Set: 5 Kipping Swings 5 Dumbbell Hang Cleans 5 Toes …
Crescent City Crossfit – Ignite Metcon Metcon (5 Rounds for reps) 5 X 3 Minute AMRAP: 12/10Calorie Bike 20 Kettlebell Swings Max Single Unders -Rest 90s-. . Score is Max Single Unders Every Round Accessory Metcon (No Measure) Alternating EMOM 10 Minutes: Min1: 30-45sec Front or Side Plank Hold Min2: 12 LateralBox Step Ups
Crescent City Crossfit – Endure Warm Up 2 Min Row Then 3 Sets: 30 Seconds Reverse Lunges 15 Seconds Knee to Chest Dynamic Stretch 15 Seconds Figure 4 Dynamic Stretch Aerobic Threshold (Time) -200 m Run Easy 100 m Sprint -400 m Run Easy 100 m Sprint -600 m Run Easy 100 m Sprint -800 …
Crescent City Crossfit – CrossFit Saturday Partner Wod Metcon (Time) WITH A BUDDY!!!! Buy In: 80/60 Calories ANY Machine 45-30-15 DB Thrusters Burpees Over DB Double/Single Unders Buy Out: 80/60 Calories ANY Machine. . Use a Different Machine for Buy In/Buy Out One Partner Works, One Partner Rests
Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) 10min AMRAP: 15 Calorie Bike 18 SA DB Snatch 15 Barbell or KB Deadlift –Rest 3min– 5min AMRAP: 10 Calorie Bike 12 SA DB Snatch 10 Barbell or KB Deadlift Accessory Metcon (No Measure) 5 Rounds FOR QUALITY: 200FT Singe Arm Overhead Carry 45sec …
Crescent City Crossfit – CrossFit Warm Up 6min AMRAP: 100m Run/150m Row/200m Bike 10 PVC Good Mornings 5L/5R PVC All Around the Worlds 10 PVC Overhead Squats Mobility: 30/45sec Figure 4 Stretch on Rig (Each Side) 30/45sec Hamstring Stretch on Rig (Each Side) 10 Up and Overs w/Pause 10 Scorpions w/Pause Deadlift Warmup With Empty …
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run 10 Plate Ground to Overhead 10 Plate Squats 5L/5R Plate Trunk Rotations 5L/5R Plate Diagonals 10 Plate Presses 10 Plate Good Mornings Go Over Sandbag Over Shoulder Metcon Metcon (Time) For Time: 20 Sandbag Over Shoulder 200m Farmer’s Carry 20 Burpees Over Sandbag 400m …
Crescent City Crossfit – Ignite Strength Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 25 KB Swings 20 Ring Rows 15Burpees –Rest 2min–. . PICK UP WHERE YOU LEFT OFF
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs Accessory Metcon (No Measure) 4 ROUNDS FOR QUALITY: 5L/5RSA Bent Over DB Row 10 BandedFront Raises 15 Double DB Bench Press
Receptionist/Child Care Specialist
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
Social Media Manager
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
CrossFit Level 2 Certification
COACH
CrossFit Level 2 Certification
COACH
Athletic Background
I competed at the 2021 Crossfit Games in the Masters 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.
CrossFit Level 1 Certification
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 (University of Louisiana at Lafayette)
–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 5+ years, and competed in multiple local competitions.
CrossFit Level 1 Certification
Owner/MANAGER
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.
CrossFit Level 1 Certification
Owner, Doctor of Physical Therapy
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!
CrossFit Level 1 Trainer
OWNER / HEAD COACH
–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.
CrossFit Level 3 Certification
Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition