Workout, Happening, and Updates at CRESCENT CITY CROSSFIT

The Blog

WOD 032023

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

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IGNITE 032023

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

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CrossFit – Sat, Mar 18

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

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WOD 031723

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

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IGNITE 031623

Crescent City Crossfit – Ignite Strength Strict Press (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs:

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IGNITE 031523

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs

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WOD 031523

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine With Light KB: 12 KB Deadlifts 12 KB Swings 12 KB Goblet Squats 6L/6R

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WOD 031423

Crescent City Crossfit – CrossFit Warm Up 200m Run 10 Banded Air Squats 10 Banded Glute Bridges 10 Banded Pass Throughs 10 Banded Strict Press

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IGNITE 031323

Crescent City Crossfit – Ignite Strength Back Squat (4×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 800/600m Row 30 Sit-ups

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030923

Crescent City Crossfit – Ignite Strength Farmer’s Carry Lunge (4×5 (Each Leg)) . . Ascend in Weight Every Set Endurance Metcon (Time) 4 Rounds For

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Ignite 030723

Crescent City Crossfit – Ignite Strength Turkish Get Up (5×1) . . 1 Rep = Left AND Right Endurance Metcon (Time) For Time: 800/600m Row

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Ignite – Mon, Mar 6

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 12/8 Calorie Bike 10 KB Swings 8 Burpees —Rest 2min—. .

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IGNITE 030323

Crescent City Crossfit – Ignite Metcon CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as

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WOD 030223

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 15 Banded Pass Throughs 15 Banded Front Pull Aparts 15 Banded Strict Press 15

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IGNITE 030223

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP With a Partner: 40 Wallballs 30 Calorie Row 40 SA DB

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WOD 030123

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine Into 2 Rounds w/Light KB: 8 KB Deadlifts 8 Goblet Squats 8L/8R KB Presses

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WOD 022823

Crescent City Crossfit – CrossFit Warm Up 6min AMRAP: 100m Run 50FT High Knees 50FT Butt Kicks 50FT Bear Crawl 50FT Hamstring Scoops Mobility: 30sec

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IGNITE 022823

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 30 Goblet Squats 100m Run 15 Burpees –Rest 2min–. . Pick

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IGNITE 022323

Crescent City Crossfit – Ignite Strength Box Squats (5×8) Endurance Metcon (Time) 4 Rounds For Time: Row/Ski 500m 20 Burpees –Rest 1min in Between Rounds–

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022423

Crescent City Crossfit – Ignite Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10

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021623

Crescent City Crossfit – Ignite Strength Metcon (Weight) 4 Sets: 16 DB Curl to Press 12DB Row Endurance 30min TIME CAP Metcon (Time) 6 Rounds:

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WOD 021523

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 16 PVC Pass Throughs 16 PVC Around the Worlds 16 PVC Overhead Squats 14

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Ignite – Wed, Feb 15

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 18min EMOM: Min1 — 12-16Kettlebell Swings Min2 — 12-16 Sit-Ups Min3 — 10-12Pull-Ups/Ring Rows Accessory Metcon

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021423

Crescent City Crossfit – Ignite Strength Metcon (AMRAP – Reps) 5 Sets: 8L/8R KB Goblet Reverse Lunge Max Set Ring Rows. . Score is Max

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WOD 021023

Crescent City Crossfit – CrossFit Warm Up 500m Ski/500m Row 2 Rounds: 8 Banded Pass Throughs 8 Banded Strict Press 8 Banded Front Pull Aparts

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IGNITE 021023

Crescent City Crossfit – Ignite Strength Deadlift (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) 4 Rounds for Time: 20 Lunges 15

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WOD 020923

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 8 A’s

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IGNITE 020923

Crescent City Crossfit – Ignite Metcon “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike

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WOD 020823

Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike/.6 Assault Bike 14 PVC Pass Throughs 14 PVC Toe Touches to Overhead Press 14 PVC

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IGNITE 020823

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) FOR TIME: 15-12-9 Dumbbell Thrusters Jumping

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WOD 020723

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Down AND Back Banded Side Steps 15 Banded Air Squats 15 Banded Glute Bridges

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IGNITE 020723

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 300m/200m Row 15 KB Deadlifts 10 No Push-Up Burpees –Rest 2min–.

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WOD 020623

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 500m C2/.3 Assault Bike/200m Run 50FT Hamstring Scoops 50FT Samson Lunges 50FT Walking Quad Stretch 50FT

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IGNITE 020623

Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups

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WOD 180209

Crescent City Crossfit – CrossFit Warm Up 2 Rounds With Light KB: 500m Bike/.3 Bike/250m Row 8 KB Deadlifts 8 Goblet Squats 4L/4R KB Halos

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ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

841 Gretna Blvd, Gretna, LA 70053

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Heavyn Hernandez

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

CERTIFICATIONS

CrossFit Level 2 Certification

Jeannie Nguyen

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

CERTIFICATIONS

CrossFit Level 2 Certification

Ashlin Kohus

COACH

Athletic and Education Background
 
 –Education
 
I graduated High School from Holy Cross and received my LPN degree from Nunez Community College. I am currently attending Nursing school at Charity School of Nursing.
 
–Athletic
 
I was a letterman in High School for Wrestling, Track, and Cheer. I am currently a Wrestling official for LHSAA.

CERTIFICATIONS

CrossFit Level 2 Certification

Troy Turner

COACH

Athletic and Education Background
 
 –Education
 
I graduated High School from Holy Cross and received my LPN degree from Nunez Community College. I am currently attending Nursing school at Charity School of Nursing.
 
–Athletic
 
I was a letterman in High School for Wrestling, Track, and Cheer. I am currently a Wrestling official for LHSAA.

CERTIFICATIONS

CrossFit Level 2 Certification

Donald Brignac

COACH

Athletic Background

I competed at the 2021 Crossfit Games in the Masters Division.

CERTIFICATIONS

CrossFit Level 2 Certification

Britney Cupples

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.

CERTIFICATIONS

CrossFit Level 1 Certification

Kailyn (KK) Blount

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.

CERTIFICATIONS

CrossFit Level 1 Certification

Jeremy Wells

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.

CERTIFICATIONS

CrossFit Level 1 Certification

Erin Dixon

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!

CERTIFICATIONS

CrossFit Level 1 Trainer

Lindsey Dixon

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.

CERTIFICATIONS

CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

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& one of our amazing
coaches will be in touch asap! We are excited to meet you!

OUR PRICING IS SIMPLE

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The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
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