Workout, Happening, and Updates at CRESCENT CITY COMMUNITY FITNESS

Crescent City Crossfit – Functional Fitness Warm Up 30 On 20 Off Bike 50FT Hamstring Scoops 50FT Karaokes (Down and Back) 50FT Walking Figure 4

Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (5×6) *WITH BARBELL!!* Metcon Metcon (Time) For Time: 40-30-20-10 Dumbbell Snatches Row Calories

Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (5×6) *WITH BARBELL!!* Metcon Metcon (Time) For Time: 40-30-20-10 Dumbbell Snatches – Alternating Bike Calories

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine or 300/400m Run 50FT Leg Kicks 50FT Cossacks 50FT Toe Walks 50FT Lunge +

Crescent City Crossfit – Functional Fitness Warm Up Metcon 24min TIME CAP Metcon (Time) 4 Rounds for Time: 75 Double Unders 25 Wallballs (20/14#) 15

Crescent City Crossfit – Ignite Metcon You Go, I Go (AMRAP – Rounds and Reps) 18min AMRAP: 15 Slamballs 15 Step-Ups *Partner A Will Start

Crescent City Crossfit – Ignite Metcon You Go, I Go (AMRAP – Rounds and Reps) 18min AMRAP: 15 Slamballs 15 Step-Ups *Partner A Will Start

Crescent City Crossfit – Functional Fitness Warm Up 90 Second Row 12 PVC Pass Throughs 12 PVC Around the Worlds 12 PVC Good Mornings 12

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (5 Rounds for time) Every 4:00 for 20:00 (5 Rounds) 20/14 Calorie Row + R1:

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) For Total Max Reps: 6min AMRAP: 1000/800m Ski Max Rep: Air Squats – Rest

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) For total Max Reps: 6min AMRAP: 1000m Ski Max Rep: Devil Press . – rest

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine 15 Kettlebell Swings 15 KB Deadlifts 15 Goblet Squats10L/10R KB Bent Over Shrugs

Crescent City Crossfit – Ignite Metcon Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33,

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 5:00 Min Ski or Row 10 Pull ups 20 DB Bench 40 Wall Balls Continue

Crescent City Crossfit – Functional Fitness Warm Up do you like the song Roxanne? Devil Man Maker Buy in 800 m together 200 DOUBLE UNDERS

Crescent City Crossfit – Functional Fitness Hyrox PFT (Time) For Time: 1000m Run 50 Burpee Broad Jumps 100 Stationary (Forward) Lunges 1000m Row 30 Hand

Crescent City Crossfit – Functional Fitness Warm Up 2 Min Any Machine 3 Rounds: 3 Strict Pull ups or 3 Ring Rows 5 Push Up

Crescent City Crossfit – Functional Fitness Warm Up 2 Min Any Machine 3 Rounds: 3 Strict Pull ups or 3 Ring Rows 5 Push Up

Crescent City Crossfit – Ignite Strength Deadlift (5×4) Metcon Metcon (Time) 8 Rounds for Time: 10 KB Deadlifts 15 Sit-Ups

Crescent City Crossfit – Ignite Strength Deadlift (5×4) Metcon Metcon (Time) 8 Rounds for Time: 10 Deadlifts 15 Sit-Ups CORE Metcon (No Measure) 3 Rounds

Crescent City Crossfit – Ignite warm up 200 m bike 2 rds 10 squats 10 lunges 10 scorpions 10 up and over LOF high knees

Crescent City Crossfit – Functional Fitness Warm Up 8min AMRAP: 6/4 Calories on ANY Machine 8 Barbell Good Mornings 8 Barbell Back Squats 8 Barbell

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 18min TIME CAP Back Squat (6×5) . . Keep it Light – Ascend in Weight Start

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 400m Run 40 Ring Rows 30 Burpees 40 Ring Rows 400m Run Accessory Metcon (No

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 400m Run 30 Pull-Ups 40 Burpees 30 Pull-Ups 400m Run

Crescent City Crossfit – Ignite Strength Single Leg RDL (5×10) . . 10 Reps on Each Side Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings

Crescent City Crossfit – Ignite Strength Goblet Squat (5×6) Single Leg RDL (5×6) Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Push-Ups Row Calories

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Row Scap Push Ups Up Dog to Down Dog Row Air Squats Cossacks

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 10/8 Calorie Bike 12 Slamballs 30 Single Unders Accessory Metcon (No

Crescent City Crossfit – Ignite Strength DB Row (4 x 8) DB Press (4 x 8) Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP:

Crescent City Crossfit – Ignite Metcon Blake-Wellness (Time) 4 Rounds for time of: 100′ Walking lunge, plate overhead 30 Box Jumps 20 WallBall Shots 10

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – HYROX Endure warm

Crescent City Crossfit – HYROX Endure Metcon (Time) 3-5 Rounds: 500 Meter Ski or 1000 Meter Bike 85-90% Effort 500 Meter R0w 85-90% Effort 1

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – Functional Fitness Warm

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – Functional Fitness Warm

Crescent City Crossfit – Functional Fitness Hyrox PFT (Time) For Time: 1000m Run 50 Burpee Broad Jumps 100 Stationary (Forward) Lunges 1000m Row 30 Hand

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – Functional Fitness Warm

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – Functional Fitness Warm

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull (5 x 5) Metcon Metcon (Time) 6 Rounds for Time: 10 Sumo Deadlift High Pulls

Crescent City Crossfit – Ignite Strength Sumo Deadlift High Pull (5 x 5) Metcon Metcon (Time) 6 Rounds for Time: 10 Sumo Deadlift High Pulls

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – Functional Fitness Warm

Crescent City Crossfit – Functional Fitness Warm Up

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps: 1 Minute Wall Balls 1 Minute Ring Rows 1 Minute Plate

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps: 1 Minute Wall Balls 1 Minute Ring Rows 1 Minute Plate

Crescent City Crossfit – Ignite Strength Barbell Row (5×6) Metcon Metcon (Time) 3 Rounds for Time: 30/20 Calorie Bike 20 DB Strict Press 80 Single

Crescent City Crossfit – Ignite Strength Barbell Row (5×6) Banded Lateral Front Raise (5×6) Metcon Metcon (Time) 3 Rounds for Time: 40 Calorie Bike 20

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Bike 10 PVC Good Mornings 10 PVC Overhead Squats 10 PVC Pass Throughs 10

Crescent City Crossfit – Ignite Metcon Metcon (Time) Partner Workout One partner works while other partner dead hangs from the rig. -Run 400m Together- 10

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 300m Run 15 Russian KB Swings (70/53#) 10

Crescent City Crossfit – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box. . Modify

Crescent City Crossfit – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box CORE Core

Announcements GYM WILL BE CLOSE THIS WEEKEND APRIL 6TH & 7TH!! Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off x 4

Crescent City Crossfit – Ignite Strength Push Press (4×5) Metcon Metcon (Time) For Time: 15 Sit-Ups 50 Single Unders 15 Push Press 30 Sit-Ups 20

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike 15 Bootstrappers 10L/10R Cossacks 10L/10R Groiners 15 Toe Touches to Overhead Reach 10L/10R Hamstring

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike 15 Bootstrappers 10L/10R Cossacks 10L/10R Groiners 15 Toe Touches to Overhead Reach 10L/10R Hamstring

Crescent City Crossfit – Functional Fitness Warm Up Metcon 30min TIME CAP Metcon (Time) 33-27-21-15-9-3 Bike Calories Slamballs (30/20#) RX+ = Vested

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Inchworms NO Push

Crescent City Crossfit – Ignite Warm Up with Band: 10 Pass thru 10 Strict Press 10 Lateral Raises 10 Diagonal pulls 10 pull apart Strength

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 20min TIME CAP Primer for WOD Power Clean (5×3) . . Ascend in Weight Every Set

Crescent City Crossfit – Ignite Strength DB Strict Press (5×10) Metcon Metcon (Time) 4 Rounds for Time: 200ft Weighted Lunge 200m Farmers Carry

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 200m Run 10 Banded Pass Throughs 10 Banded Strict Press 5L/5R Banded Diagonals 10 Prisoner

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (3 Rounds for reps) 4min AMRAP: 15 Push Press (75/55#) 100m Run –Rest 2min– 4min

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 50 Ring Rows 400m Run 21 DB Thrusters 1000/800m Bike 21 DB Thrusters 400m Run

Crescent City Crossfit – HYROX Endure warm up 1 Min Ski/Row 1 Lap Empty Sled Push 100 Meter Run 1 Lap Empty Sled Push 1

Crescent City Crossfit – HYROX Endure Sled Push Power Hour (Time) 3 RFT: 500 meter Ski/Row 100 ft KB Lunge 100 meter Farmer Carry 1000

Crescent City Crossfit – HYROX Endure Metcon (Time) 3 RFT: 500m Ski/Row 100ft KB Lunge 100m Farmer Carry 1000m Run *Accumulate 400ft Sled Push

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (5 Rounds for time) Every 5:00 for 25:00 25 Air Squats 300m Run 10 Sandbag

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 20 Weighted Russian Twists 12 Deadlifts (Bar or KB) 30 Single

Crescent City Crossfit – Functional Fitness Warm Up 90sec ANY Machine 15 Bootstrappers 15 Toe Touches to Overhead Reach Out 15 Squat Pulses (Above Parallel)

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 15min TIME CAP Bench Press (2×10 2×6 2×4) . . Ascend in Weight as Reps Decrease

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight Every Set Metcon Metcon (Checkmark) 15min EMOM: Min1 – 100m Run

Crescent City Crossfit – Functional Fitness Warm Up 500/400m Row 15 PVC Pass Throughs 15 PVC Overhead Squats 15 PVC Good Mornings 8L/8R PVC Around

Crescent City Crossfit – Ignite Warm up 3x 200 m Row 5 squats /slam ball 5 no pushup burpee 6 mountain climbers Metcon Metcon (3

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3 x 5 Minute AMRAP: 25/18 Calorie Row 30 Slamballs Max Burpees Over Rower

Crescent City Crossfit – Functional Fitness Warm Up 200m Run/500m Bike 50FT Banded Side Steps (Down and Back) 50FT Banded Zig Zag Steps (Forward and

Crescent City Crossfit – Ignite Warm up LOF: repeat 2x Toe touch High knees Butt kicks High skips 10 Groiners 10 up/down dog 10 Jumping

Crescent City Crossfit – Functional Fitness Warm Up 200m Run/500m Bike 50FT Banded Side Steps (Down and Back) 50FT Banded Zig Zag Steps (Forward and

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 18min TIME CAP Back Squat (5×4) . . Ascend in Weight Every Set Start First Set

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds With Light KB: 500m Bike 10 Goblet Squats 5L/5R SA KB Swings 5L/5R KB Presses

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 1000/800m Bike 20 Kettlebell Swings 20 Goblet Squats Accessory Metcon (No Measure) Alternating

Crescent City Crossfit – HYROX Endure warm up 1 Min Ski 1 Min Bike 100 Meter Run 8/8 KB Suitcase DL 8/8 KB Swings 8/8

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) 42 Min EMOM: Min 1: 200 Meter Run Min 2: 100 ft Sled Push Min 3: 10

Crescent City Crossfit – Functional Fitness Metcon Tag You’re It (Time) You and Your Partner Will Complete 2000m of Running These Will Be Broken Up

Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14

Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 15min TIME CAP Romanian Deadlift (RDL) (5×5) . . Keep Good Form Keep It Light Metcon

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 15 Wallballs 20 Lunges 20 Wallball Taps Accessory Metcon (Time) Complete 3 Rounds

Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT Leg Kicks 50FT Walking Quad Stretch 50FT High Knees 50FT Butt Kicks 1min Row

Crescent City Crossfit – Ignite Metcon WARM UP 500 m row 500 m Ski Erg 500 Assault Bike Metcon (3 Rounds for reps) AMRAP 7

Crescent City Crossfit – Functional Fitness Warm Up Metcon 30min TIME CAP MOVE STEADY Metcon (Time) 8 Rounds for Time: 250/200m Row 20 Slamballs (30/20#)

Crescent City Crossfit – Functional Fitness Warm up 400m Run/1000m Bike 8L/8R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges 8L/8R Bird

Crescent City Crossfit – Ignite WARM UP 5 Y-T-W 10 Single Arm KB LOF Side Shuffle LOF Karaoke LOF Walking lunges Metcon Metcon (4 Rounds

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 x 4 Minute AMRAP: 25 Ring Rows 15 Kettlebell Swings Max Shuttle Sprints

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 90sec Bike/Row 10 Alt Hamstring Scoops 10 Alt Cossacks 10 Jump Squats 10 Up Dog

Crescent City Crossfit – Ignite Metcon Metcon (Time) 3 Rounds For Time: 1500/1200mm Bike 25 Hang Dumbbell Clean and Jerk 30 Air Squats Accessory Metcon

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 1 Round: Empty Sled Push (down and back) 200 Meter Run 10 DB Push Press (10

Crescent City Crossfit – HYROX Endure Endurance Boost (Time) 50-40-30 Cal Bike or Ski Alt DB Snatch Wall Balls -INTO- 800 Meter Run -INTO- 400

Crescent City Crossfit – Functional Fitness Metcon Metcon (AMRAP – Rounds and Reps) 25min AMRAP: 50 KB Swings 600m Run 50 Box Step Overs. .

Crescent City Crossfit – Functional Fitness Warm up Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters,