Workout, Happening, and Updates at CRESCENT CITY COMMUNITY FITNESS

The Blog

Functional Fitness – Mon, Oct 14

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1:30 Row 8L/8R SA DB Press 10 DB Front Squats 10 DB RDL’s 10 Push-Ups

IGNITE 101424

Crescent City Crossfit – Ignite Metcon Metcon (Time) 3 Rounds for Time: 25 Calorie Bike 20 Wallballs 15 Push-Ups — 1 min Rest Between Rounds

IGNITE 191014

Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds for Time: 30cal Assault Bike 20 Wallballs 10 Pull-ups — 1 min rest —

HYROX Endure – Sun, Oct 13

Crescent City Crossfit – HYROX Endure warm up 1 Min Row 200 Meter Run 1 Min Ski 10 NP Burpees 10 Reverse Samson Lunges Metcon

HYROX Endure – Sun, Oct 13

Crescent City Crossfit – HYROX Endure Metcon (Time) 3x 30/20 Cal Bike 100ft Sled Push AHAP 50ft Burpee Broad Jump 400m Run Into: 3x 30/20

HYROX Endure – Sun, Oct 13

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

Functional Fitness – Sat, Oct 12

Crescent City Crossfit – Functional Fitness Britney’s Saturday Partner Workout (Time) Buy IN: 1000 m Row 6 Rounds: 400 m Run 40 Reps of Movement

Functional Fitness – Fri, Oct 11

Crescent City Crossfit – Functional Fitness Warm Up 1 min Machine 50 FT Hamstring Scoops 50 FT Inchworms w/ Up Dog Hold 50 FT Leg

IGNITE 101124

Crescent City Crossfit – Ignite Strength Strict Press (5×4) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 20 KB Deadlifts 200m Run 40 Single

IGNITE 191011

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull (5 x 10) Metcon Metcon (Time) 21-15-9 Reps for Time: Row for Calories DB Thruster

Functional Fitness – Thu, Oct 10

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Any Machine x 2 Air Squats Samson Lunges Good Mornings Any Machine Push-Ups

IGNITE 101024

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 40 Calorie Bike 50 Air Squats 50 Sit-Ups 30 Push-Ups 30 Burpees 40 Calorie Bike

Wellness 191010

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 60cal Assault Bike 50 Air Squats 40 Sit-ups w/plate 30 Push-ups (no snakes!!) 20 Pull-ups

Functional Fitness – Wed, Oct 9

Crescent City Crossfit – Functional Fitness Warm Up 1000m Bike Into 2 Rounds w/Light KB: 8 KB Deadlifts 8 Goblet Squats 4L/4R Single Arm KB

IGNITE 100924

Crescent City Crossfit – Ignite Strength Box Squats (5×5) Metcon Metcon (3 Rounds for calories) 3 x 5min AMRAP: 15 OH Walking Lunges w/Plate 15

Wellness 191009

Crescent City Crossfit – Ignite Strength Dumbbell Snatch (20-18-16-12-10) Alternating Metcon Metcon (3 Rounds for calories) 5min AMRAP: 21 OH Walking Lunges w/Plate 21 Burpees

IGNITE 100824

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

Wellness 191008

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

IGNITE 100724

Announcements HYROX ENDURE CLASS CANCELLED THIS SUNDAY, 10/6 Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 800m Run 25 Ring Rows 20 Kettlebell

HYROX Endure – Sun, Oct 6

Crescent City Crossfit – HYROX Endure warm up 1 Min Row 200 Meter Run 1 Min Ski 10 NP Burpees 10 Reverse Samson Lunges Metcon

HYROX Endure – Sun, Oct 6

Crescent City Crossfit – HYROX Endure Workout Notes -Compare scores to 2/25/24 workout -Suggested weights are lighter than previous workout -Get with coach to help

Functional Fitness – Sat, Oct 5

Announcements HYROX ENDURE CLASS CANCELLED THIS SUNDAY, 10/6 Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For time: Buy in – 40 step

Functional Fitness – Sat, Oct 5

Announcements HYROX ENDURE CLASS CANCELLED THIS SUNDAY, 10/6 Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For time: Buy in – 50 step

Functional Fitness – Fri, Oct 4

Crescent City Crossfit – Functional Fitness Warm Up 2min Row Into 6min AMRAP: 8L/8R Banded Side Steps 8 Banded Forward Walk 8 Banded Backward Walk

Functional Fitness – Fri, Oct 4

Crescent City Crossfit – Functional Fitness Warm Up Metcon Zone 3-4 Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 14 Calorie Row 12 Double DB

IGNITE 100424

Crescent City Crossfit – Ignite Strength Strict Press (2×6 3×4) . . Weight Goes Up as Reps Go Down Metcon Metcon (AMRAP – Rounds and

Functional Fitness – Thu, Oct 3

Crescent City Crossfit – Functional Fitness Warm Up 3min ANY Machine 50FT Hamstring Scoops 50FT Samson Lunges 50FT Walking Quad Stretch 50FT Inchworm’s NO Push-Up

IGNITE 100324

Crescent City Crossfit – Ignite Endurance Metcon (10 Rounds for time) 10 Rounds Each for Time: 5x300m Run -Rest 2min- 4x200m Run -Rest 1min- 600m

Functional Fitness – Wed, Oct 2

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Any Machine x2 PVC Pass Throughs PVC All Around the Worlds Any Machine

IGNITE 100224

Crescent City Crossfit – Ignite Strength DB Press (2×8 2×6 2×4) . . Ascend in Weight as Reps Go Down Metcon Metcon (3 Rounds for