Workout, Happening, and Updates at CRESCENT CITY COMMUNITY FITNESS

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 50FT Hamstring Scoops 50FT Inchworms NO Push-Up 50FT Samson Lunges 50FT Banded Side Steps

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (Checkmark) 18min EMOM: Min1 – 12 Burpees Over Bar Min2 – 12 Hang Clean (95/65#)

Crescent City Crossfit – Ignite Strength Deadlift (5×8) Metcon Metcon (Time) 4 Rounds for Time: 15 Deadlifts (KB or Barbell) 30 Single Unders 20 KB

Crescent City Crossfit – Ignite Strength Deadlift (3 x 10) Metcon Metcon (Time) For Time: 2 Rounds: 19 Deadlifts 94 Single unders 20 Pull Ups

Crescent City Crossfit – Ignite Endurance Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: Row 500m 200m Run Bike 1000m 200m Run Ski 500m

Crescent City Crossfit – Ignite Endurance Metcon (AMRAP – Rounds and Reps) 40 Minute AMRAP: Row 500m C2 Bike 1000m Ski 500m

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine 20 Calf Raises 15 KB Deadlifts 10L/10R SA KB Swings 10L/10R SA KB

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) AMRAP 5min: 12 Calorie Bike 16 Reverse Lunges –Rest 2min– AMRAP 5min: 12 Calorie

Crescent City Crossfit – Ignite Strength Turkish Get Up (2 x 10) Metcon Metcon (3 Rounds for reps) AMRAP 5 min 12 cal bike 50′

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike Into 4min AMRAP: 6 Banded Strict Press 6 Banded Front Raises 6 Scap Push-Ups

Crescent City Crossfit – Ignite Metcon Metcon (Checkmark) 20 Min EMOM Min1: 10 DB or Barbell Seated Press Min2: 10/7 Calorie Bike Min3: 10 DB

Crescent City Crossfit – Ignite Metcon Metcon (Weight) 20 Min EMOM 1st: 10 DB Strict Press 2nd: 10 DB Step Ups 3rd: 10/6 Calorie Ski/Assault

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 30sec Bike 8 Barbell RDL’s 8 BB Hang Muscle Cleans 8 BB Strict Press 8

Crescent City Crossfit – Ignite Metcon Endurance Fight Gone Bad-Wellness (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes 1 minute Wall

Crescent City Crossfit – HYROX Endure Warm Up 6 min AMRAP @ warm up pace 10 Cal Row or Ski 10 Boot Strappers 8/8 Samson

Crescent City Crossfit – HYROX Endure Warm Up 6 min AMRAP @ warm up pace 10 Cal Row or Ski 10 Boot Strappers 8/8 Samson

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 800-600-400 Row or Ski 150-100-50 FT Sled Push AHAP 25-15-10 DB Box Step Overs *200

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 800-600-400 Row or Ski 150-100-50 FT Sled Push AHAP 25-15-10 DB Box Step Overs *200

Crescent City Crossfit – Functional Fitness Partner WOD (4 Rounds for reps) 7 min AMRAP: 20 Burpees Rowing (Calories) Rest 3 Min 7 MIn AMRAP:

Crescent City Crossfit – Functional Fitness Partner WOD (4 Rounds for reps) 7 min AMRAP: 20 Burpees Rowing (Calories) Rest 3 Min 7 MIn AMRAP:

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Ski/Row 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats 10 PVC

Crescent City Crossfit – Ignite Strength Push Press (5×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 21-18-15-12-9-6-3 Push Press Burpees

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull Metcon Metcon (Time) For Time: 21-18-15-12-9-6-3 Sumo Deadlift High Pull Push-Ups

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (AMRAP – Rounds and Reps) 28min AMRAP: 250/200m Row 100m Farmer’s Carry 20 Sit-Ups 100m

Crescent City Crossfit – Ignite Strength DB Tricep Dips (3×10) Standing DB Fly (3×10) Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine 50FT Banded Side Steps (Down and Back) 10 Banded Squats 10 Banded Glute

Crescent City Crossfit – Ignite Metcon Metcon (Time) 3 Rounds for Time: 40/30 Calorie Bike 30 Alt Step Back Lunges 25 Ring Rows CORE Metcon

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) E2MOM for 10 Minutes 20 HEAVY goblet squats 30 Single unders Endurance Metcon (Time) 2 RFT:

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 3 Rounds: 10 Calf Raises 10L/10R Pogo Jumps 5 Scap Pull-Ups OR Scap Push-Ups

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 10 Calf Raises 10L/10R Pogo Jumps 5 Scap Pull-Ups OR Scap Push-Ups 5 Kip Swings

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 10 Calf Raises 10L/10R Pogo Jumps 5 Scap Pull-Ups OR Scap Push-Ups 5 Kip Swings

Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) Teams of 2: AMRAP 10min: 100 Goblet Squats 100 Sit-Ups MAX 50FT Shuttle Run

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) Teams of 2: AMRAP 8min: 100 Dumbbell Squats 100 Mountain Climbers MAX 50m Shuttle

Crescent City Crossfit – Ignite Strength Deadlift (5×5) . . Work on Form Go Up in Weight Every Set Metcon Metcon (AMRAP – Rounds and

Crescent City Crossfit – Ignite Metcon Crazy Eight (Time) 8 Rounds for Time 8 Burpee 8 Hanging Knee Tucks 8 Reverse Lunges 8 Ring Rows

Crescent City Crossfit – HYROX Endure warm up 6 MIn AMRAP: 8 x 90-90 Transitions 20 x Pogo Jumps 20 x Jumping Jacks 8x Sit

Crescent City Crossfit – HYROX Endure warm up 6 MIn AMRAP: 8 x 90-90 Transitions 20 x Pogo Jumps 20 x Jumping Jacks 8x Sit

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) Every 10 Minutes for 4 Rounds: Run Sandbag Carry (Heavy) Burpees *Max Distance Ski/Row/Bike Meters in Remaining

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 100 Wall Balls *Every Break Perform 8 Devil’s Press (503/35#) . . 400 M Farmer

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 800-600-400 Row or Ski 150-100-50 FT Sled Push AHAP 25-15-10 DB Box Step Overs *200

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 800-600-400 Row or Ski 150-100-50 FT Sled Push AHAP 25-15-10 DB Box Step Overs *200

Crescent City Crossfit – HYROX Endure Workout Notes 60 Min Time Cap Keep track of run splits Level 1 (Time) For Time: 4 Rounds: 400m

Crescent City Crossfit – Functional Fitness Warm Up 5 rds 3 Jax 1 Burpee 4 lunges 1 burpee 5 squats 1 burpee Partner Doozie (Time)

Crescent City Crossfit – Functional Fitness Warm Up 5 rds 3 Jax 1 Burpee 4 lunges 1 burpee 5 squats 1 burpee Partner Doozie (Time)

Crescent City Crossfit – Functional Fitness Warm Up 5 rds 3 Jax 1 Burpee 4 lunges 1 burpee 5 squats 1 burpee Partner Doozie (Time)

Crescent City Crossfit – Functional Fitness Warm Up 6min AMRAP: 100m Run/200m Bike 10 Barbell Calf Raises 10 Barbell Back Squats 10 Barbell Bent Over

Crescent City Crossfit – Ignite Strength Push Press (5×8) Metcon Metcon (Time) For Time: 500m Row 30 DB Z Press 800m Row 20 DB Z

Crescent City Crossfit – Ignite Strength Strict Press (3 x 20) Metcon Metcon (Time) For Time: 500m Row 30 Strict Press 1000m Row 20 Strict

Crescent City Crossfit – Functional Fitness Warm Up 1:00 on ANY Machine 10 Banded Strict Press 10 Banded Front Pull Aparts 10 Bird Dogs 10

Crescent City Crossfit – Ignite Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Bike 10 Banded Front Pull Aparts 10 Banded Overhead Pull Aparts 5L/5R Curtsy Lunges

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 15 Ring Rows 10 Box Step Ups 30 Single Unders –Rest

Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT High Knees 50FT Butt Kicks 50FT Bunny Hops 50FT Toe Walks 50FT Karaokes (Down

Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT High Knees 50FT Butt Kicks 50FT Bunny Hops 50FT Toe Walks 50FT Karaokes (Down

Crescent City Crossfit – Ignite Strength Dumbbell Bench Press (5×10) Metcon Metcon (Checkmark) EMOM 18 Minutes Min1: 6-10 Burpees Min2: 10-14 Double DB Push Press

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike or Row 10 Prisoner Good Mornings 10 Prisoner Squats 10 Prisoner Step Back

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 400/300m Row 20 Wallballs 10 Push-Ups –Rest 1min in Between–. . Score is

Crescent City Crossfit – HYROX Endure warm up 1 Round: 45 Seconds Work/ 20 Sec Rest -Any Machine -Cossack Squats -Plank Jacks -Jump Squats -Bird

Crescent City Crossfit – HYROX Endure warm up 1 Round: 45 Seconds Work/ 20 Sec Rest -Cossack Squats -Row or Ski -Plank Jacks -Jump Squats

Crescent City Crossfit – HYROX Endure warm up 4 Minute AMRAP: 5 Cat Cows 5 ea 90/90 Hip Transitions 5 ea Quadruped Hip Rotations 10

Crescent City Crossfit – HYROX Endure Workout Notes The main workout spans 32 minutes, alternating between two zones, each lasting 15 minutes with 2 rounds.

Crescent City Crossfit – HYROX Endure Workout Notes 60 Min Time Cap Keep track of run splits Level 1 (Time) For Time: 4 Rounds: 400m

Crescent City Crossfit – Functional Fitness Saturday Partner Workout (AMRAP – Rounds and Reps) 25 min amrap: 100 cal row 50 double dumbbell push press

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 15sec Off Any Machine Plank Shoulder Taps Bootstrappers In Place Alt Figure Four Stretch Any

Crescent City Crossfit – Ignite Metcon The Drop Off (Time) For Time: -Buy In- 2000m Bike -into- 5 Rounds: 21 Hanging Knee Raises 15 Double

Crescent City Crossfit – Ignite Metcon The Drop Off (Time) For Time: -Buy In- 2000m Bike -into- 5 Rounds: 21 Hanging Knee Raises 15 Double

Crescent City Crossfit – Ignite Fourth of July 1776 (Time) For Time: 4 Rounds for Time 300 meter Run 24 Weighted Sit-Ups/TTB 24 Box Jumps

Crescent City Crossfit – Functional Fitness Warm Up 2 min on the rower then 2 rounds 10 lunges with a twist 5 inch worms with

Crescent City Crossfit – Functional Fitness Fourth of July 1776 (Time) For Time: 4 Rounds for Time 300 meter Run 24 Weighted Sit-Ups/TTB 24 Box

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes: 12/10 Calorie Row 20 N.P. Burpees 20 Alternating Dumbbell Clean

Crescent City Crossfit – Functional Fitness Warm Up 2min Run, Bike, Row, or Ski 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 50FT Lunge

Crescent City Crossfit – Functional Fitness Warm Up 2min Run, Bike, Row, or Ski 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 50FT Lunge

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) Part A. 3 x 2min Work 1min rest Max Rep Slam Ball -then- Part

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) Part A. 3 x 2min Work 1min rest Max Rep Slam Ball -then- Part

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike Into: 10L/10R Banded Side Steps 10F/10B Zig Zag Steps 10 Banded Air Squats 10 Banded

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3 x 6 Minute AMRAP: -Buy In- 400m Run -In time remaining- 12 Kettlebell

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds with an Empty Bar: 1min Row/Bike 10 Behind the Neck Presses 10 Good Mornings 20sec

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 15 Ring Rows 15/12 Calorie Bike 10 Step Ups (Weighted) Strength

Crescent City Crossfit – Ignite Metcon The Climb (AMRAP – Reps) AMRAP 14 Minutes: 150 Mountain Climbers 1:1 60 Weighted Step Ups 150 Single Unders

Crescent City Crossfit – HYROX Endure warm up 4 Min AMRAP: 5x Sit up to Glute Bridge 5 x ea/side Cossacks 5x Push up to

Crescent City Crossfit – HYROX Endure warm up 4 Min AMRAP: 5x Sit up to Glute Bridge 5 x ea/side Cossacks 5x Push up to

Crescent City Crossfit – HYROX Endure Metcon (Distance) At the 0:00 Minute Mark: 12 Minutes Max Distance Row (Meters) –Rest 3 Minutes–. . Can Sub

Announcements FREE Nutrition Seminar Saturday 6/29 @8am!!! Crescent City Crossfit – Functional Fitness Metcon Metcon (Time) 10 Rounds for Time: 12 Alt DB Hang Snatches

Crescent City Crossfit – HYROX Endure

Announcements FREE Nutrition Seminar Saturday 6/29 @8am!!! Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min on ANY Machine 8 KB Deadlifts 4L/4R

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: 1min: Barbell or KB SDHP 1min: NP Burpees 1min: Ring

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: 1min: Barbell High Pulls 1min: NP Burpees 1min: Step Ups

Crescent City Crossfit – Functional Fitness Warm Up 200m Run 1min Bike 15 Banded Passthroughs 15 Banded Strict Press 20 Plank Shoulder Taps 10L/10R Banded

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 40 Single Unders 30 Wallballs 40 Single Unders 400/300m Row

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 minutes: 75 Single Unders 40 Wallballs 75 Single Unders 250m Row

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 5 Single Arm Devils Press 10/7 Calorie Bike 10 Single Arm Devils Press 12/8 Calorie

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 10 Single Arm Devils Press 12 Calorie Bike 20 Single Arm Devils Press 12 Calorie

Crescent City Crossfit – Functional Fitness Warm Up 5min AMRAP: 45sec ANY Machine 15 Single Unders 10 Banded Pull Aparts 10 Banded Strict Press Weightlifting

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) -Workout 1- 5×1 Minute AMRAP: MAX Rep Kettlebell Swings -Rest 30sec- Into -Workout 2-

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) -Workout 1- 5×1 Minute AMRAP: MAX Rep Kettlebell Swings -rest 20s- . then .

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Row 6L/6R Body Weight Box Step Ups 4 No Push Up Burpees 4L/4R Lunges

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 minutes: 15 Sit ups 10 Box Step Overs 200m Run or

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 minutes: 15 Sit ups 10 Box Jump 200m Run Strength Good

Crescent City Crossfit – HYROX Endure Workout Notes -Choose one version for rowing or running -Choose a weight that you break at least once for