Workout, Happening, and Updates at CRESCENT CITY CROSSFIT

The Blog

CrossFit – Tue, Oct 3

Announcements GYM WILL BE CLOSED OCT 7TH AND 8TH Crescent City Crossfit – CrossFit Warm Up 2min TABATA Bike 50FT High Knees 50FT Bear Crawl

IGNITE 100323

Crescent City Crossfit – Ignite Metcon 25min TIME CAP Metcon (Time) Partner Day! In Teams of 2 200m Med Ball Carry 50 DB Push Press

CrossFit – Mon, Oct 2

Crescent City Crossfit – CrossFit Warm Up 2min Row 1min Higher Intensity Row 10L/10R Bodyweight Single Leg DL 10 Boot Strappers 10L/10R Reverse Lunges 10

CrossFit – Sat, Sep 30

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Saturday Partner Workout (Time)

CrossFit – Fri, Sep 29

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2 Min

IGNITE 092923

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

CrossFit – Thu, Sep 28

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 500m Row

IGNITE 092823

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

CrossFit – Wed, Sep 27

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 6min AMRAP:

IGNITE 092723

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds

CrossFit – Tue, Sep 26

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2min ANY

IGNITE 092623

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Back Squat (EMOM

IGNITE 092523

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Metcon (No Measure)

CrossFit – Fri, Sep 22

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2 Rounds:

WOD 092223

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL)

CrossFit – Thu, Sep 21

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up MOVE DAY!!

WOD 092123

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

CrossFit – Wed, Sep 20

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 5min AMRAP:

WOD 092023

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Push Press (4×6)

CrossFit – Tue, Sep 19

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2min ANY

WOD 091923

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (Time) In

CrossFit – Mon, Sep 18

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 100m Run

CrossFit – Mon, Sep 18

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 100m Run

WOD 091823

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

Endure – Sun, Sep 17

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Endure Warm Up 2 Min

CrossFit – Fri, Sep 15

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up (No Measure)

IGNITE 091523

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Bent Over Row

CrossFit – Thu, Sep 14

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2 Rounds:

IGNITE 091423

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

CrossFit – Wed, Sep 13

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 5min AMRAP:

WOD 091323

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Back Squat (6

CrossFit – Tue, Sep 12

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m

IGNITE 091223

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (5 Rounds

CrossFit – Mon, Sep 11

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 1min Row

IGNITE 091123

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (Time) 5

Seminar Saturdays – Sat, Sep 9

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! SNATCH SEMINAR AT 8 AM ON SEPT 9TH 8

CrossFit – Fri, Sep 8

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! SNATCH SEMINAR AT 8 AM ON SEPT 9TH 8

IGNITE 090823

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (9 Rounds

CrossFit – Thu, Sep 7

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! SNATCH SEMINAR AT 8 AM ON SEPT 9TH 8

IGNITE 090723

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Strength Dumbbell Bench Press

CrossFit – Wed, Sep 6

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2min Bike

CrossFit – Tue, Sep 5

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 5min AMRAP:

IGNITE 090523

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

Ignite – Mon, Sep 4

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Labor Day Schedule: 8 and 9 AM Class Only

CrossFit – Mon, Sep 4

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Labor Day Schedule: 8 and 9 AM Class Only

Endure – Sun, Sep 3

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Labor Day Schedule: 8 and 9 AM Class Only

CrossFit – Sat, Sep 2

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Metcon Metcon (4 Rounds

CrossFit – Fri, Sep 1

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Labor Day Schedule: 8 and 9 AM Class Only

CrossFit – Thu, Aug 31

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2 Round

Ignite – Thu, Aug 31

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (No Measure)

CrossFit – Wed, Aug 30

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 5min AMRAP:

Ignite – Wed, Aug 30

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (Time) For

CrossFit – Tue, Aug 29

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2min on

CrossFit – Mon, Aug 28

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2 Rounds:

Ignite – Mon, Aug 28

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP –

CrossFit – Sat, Aug 26

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Metcon The Ascender (AMRAP

CrossFit – Fri, Aug 25

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 100m Run

WOD 082523

Crescent City Crossfit – Ignite Strength Deadlift (5×4) Metcon Metcon (Time) For Time: 20-15-10-15-20 Dumbbell Hang Clean and Jerks Ring Rows 100m run

CrossFit – Thu, Aug 24

Crescent City Crossfit – CrossFit Warm Up 2min on Machine For Workout 50FT Hamstring Scoops 50FT Samson Lunges 50FT Bear Crawl 50FT Inchworms w/Push-Up With

WOD 082423

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 100m Run 30 Single Unders 10 Push-Ups –Rest 2min–. . Score

CrossFit – Wed, Aug 23

Crescent City Crossfit – CrossFit Warm Up 500/400m Ski or Row Banded Shoulder Warm-Up: 15 Pass Throughs 12 Around the Worlds (At The Hip) 15

WOD 082323

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

CrossFit – Tue, Aug 22

Crescent City Crossfit – CrossFit Warm Up 2min Bike Into Banded Warm-Up: 8L/8R Side Steps 10 Forward and Backward “Zig Zag” Steps 5L/5R Tip Toe

IGNITE 082223

Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds For Time: 30 Walking Lunges 40 Single Arm DB Push Press 10 No Push-Up Burpees

CrossFit – Mon, Aug 21

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row 50FT Bunny Hops 50FT High Knees 50FT Butt Kicks 50FT Toe Walks 50FT Karaokes (Down

IGNITE 082023

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 15 Wallballs 10 Calories Row/Bike 15 Kettlebell Swings Accessory Metcon

Endure – Sun, Aug 20

Crescent City Crossfit – Endure Metcon (Time) 30 Weighted Lunges (50/35) 400 m Row 30 Box Step Overs (24/20) 30 Med Ball Sit-ups (20/14) 400

CrossFit – Sat, Aug 19

Crescent City Crossfit – CrossFit You Go – I Go #1 (AMRAP – Rounds and Reps) 6 Min AMRAP: 8 Cal Row 5 Burpees –REST

CrossFit – Fri, Aug 18

Crescent City Crossfit – CrossFit Warm Up 2 Rounds With a Light KB: 1min on ANY Machine 8 KB Deadlifts 8 KB Swings 4L/4R KB

IGNITE 081823

Crescent City Crossfit – Ignite Strength Strict Press (4×5) Metcon Metcon (No Measure) 15min EMOM: Min1 — 10/7 Calorie Bike Min2 — 14 Step Ups

CrossFit – Thu, Aug 17

Crescent City Crossfit – CrossFit Warm Up 400m Run 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Toe Touch to Overhead Press

IGNITE 081723

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Dumbbell Thrusters Hand Release Push Ups Slam Balls Accessory Metcon (AMRAP – Rounds and

CrossFit – Wed, Aug 16

Crescent City Crossfit – CrossFit Warm Up 2 Rounds Banded Warm-Up: 100m Run (No Band :l) 8L/8R Banded Side Steps 8 Banded Air Squats 8

IGNITE 081623

Crescent City Crossfit – Ignite Metcon 20min TIME CAP Metcon (Time) 3 Rounds for Time: 400m Run 30 Single Arm Dumbbell Hang Snatch (15L/15R) 30

CrossFit – Tue, Aug 15

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine Banded Warm-Up: 12 Pass Throughs 12 Around the Worlds 10 Strict Press 10 External

IGNITE 081523

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 10/7 Calorie Row 10 Deadlifts 20 Lunges. . Body Weight

CrossFit – Mon, Aug 14

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Karaoke’s Down and Back 50FT Hamstring Scoops 50FT Spiderman Lunge w/Reach 50FT Bear Crawl

IGNITE 081423

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 10 Wallballs 6 No Push Up Burpees 20 Single Unders –Rest

CrossFit – Sun, Aug 13

Crescent City Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds: 30-20-10 Wallballs DB Box Step Ups Burpees Calories on ANY Machine 200m Run –Rest 3:00

CrossFit – Sat, Aug 12

Crescent City Crossfit – CrossFit Partner WOD (3 Rounds for time) Every 12 Minutes for 36 Minutes: 200 M Suitcase Carry (ea person has one