Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14 Prisoner Alt Lunges 12 Scap Push-Ups 12 Push-Ups Into Down Dog 12 Cat Cows 12 Scorpions With Empty Bar: 10 Bent Over Rows 10 Back Squats 10 RDL’s Weightlifting 15min […]
Functional Fitness – Fri, Mar 22 Read More »
Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14 Prisoner Alt Lunges 14 Worlds Greatest Stretch 12 Scap Push-Ups 12 Push-Ups Into Down Dog 12 Cat Cows 12 Scorpions With Empty Bar: 10 Bent Over Rows 10 Back Squats
Functional Fitness – Fri, Mar 22 Read More »
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#) 200m Run 20 Lunges Holding Slamball. . Scale Weight on Slamball as Needed Modify Run to Row or Bike CORE Metcon (No Measure) 4 Sets For Quality: 30sec L Side
Functional Fitness – Thu, Mar 21 Read More »
Crescent City Crossfit – Ignite Metcon WARM UP 500 m row 500 m Ski Erg 500 Assault Bike Metcon (3 Rounds for reps) AMRAP 7 Minutes 30 Weighted Step Ups 30 Plate Ground to Overhead Max Cal Machine –Rest 3 Minutes– AMRAP 5 Minutes 20 Weighted Step Ups 20 Plate Ground to Overhead Max Cal
Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT Leg Kicks 50FT Walking Quad Stretch 50FT High Knees 50FT Butt Kicks 1min Row 30sec Pigeon Stretch Each Side 30sec Hamstring Stretch Each Side 45sec Child’s Pose 20 Alt Calf Peddles From Plank 20 Calf Raises Metcon 30min TIME CAP MOVE STEADY Metcon (Time)
Functional Fitness – Thu, Mar 21 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 x 4 Minute AMRAP: 25 Ring Rows 15 Kettlebell Swings Max Shuttle Sprints -Rest 2 Minutes- Accessory Metcon (No Measure) Complete 4 sets of the following: 8 Turkish Sit Ups (Each Side) 45s Wall Sit
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 for reps) 4 x 4 Minute AMRAP: 25 Ring Rows 15 Kettlebell Swings Max Shuttle Sprints -Rest 2 Minutes- Accessory Metcon (No Measure) Complete 4 sets of the following: 8
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 Dogs 10 Scorpions 10 Groiners 8L/8R Thoracic Rotations in Spiderman Lunge 10 Bootstrappers 10 Cat Cows Weightlifting 15min TIME CAP Back Squat (4×6) . . Ascend in Weight Every Set
Functional Fitness – Wed, Mar 20 Read More »
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 (No Measure) Alternating EMOM 10 Minutes: Even: 15 Sit-Ups Odd: 12 Slam Balls
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 to Down Dog 20 Alt Calf Peddles From Plank Workout Primer: 50FT Shuttle Run 6 Alt Box Step Ups 50FT Shuttle Run 6 Alt Weighted Box Step Ups Metcon Metcon
Functional Fitness – Mon, Mar 18 Read More »
COACH
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
CrossFit Level 2 Certification
COACH
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
CrossFit Level 2 Certification
COACH
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
CrossFit Level 2 Certification
Coach
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
CrossFit Level 2 Certification
Coach
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
CrossFit Level 2 Certification
COACH
Athletic and Education Background
–Education
Bachelors in Sports and Health Sciences with a focus on Exercise Science
–Athletic
Soccer for 11 years a kid, Gymnastics through Middle and High School, Co-ed Cheer team in College
Q&A With Your Coach!
Q: How long have you been doing Crossfit?
A: 2012 to 2016, took a little break then started at CCC in July of 2020
Q: Favorite Crossfit Movement?
A: Bar Muscle Ups
Q: Least Favorite Crossfit Movement?
A: Snatch
Q:What is your day job?
A: I am a Personnel Officer in the Marine Corps
Q: Favorite music to workout to?
A: The Big Booty Mix!
Q: Favorite thing to eat?
A: Anything unhealthy
CrossFit Level 2 Certification
COACH
CrossFit Level 2 Certification
COACH
Athletic Background
I competed at the 2021 Crossfit Games in the Masters Division.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6+ years
Q: What is your favorite CrossFit movement?
A: Really all movements which are body weight (lunges, sit-ups, push-ups, HSPU, PU’s, etc.) ; this even includes burpees. Probably why I like “Cindy” so much
Q: What is your least favorite CrossFit movement?
A: That’s easy…. Overhead squats
Q: What’s your favorite thing to eat?
A: Kathy’s red beans and rice, with mirliton pie for dessert
Q: How was your 2021 CrossFit Games experience?
A: Awesome first-class experience made that way by how well the organizers treated you and how friendly all the competitors are; even the Elite individuals were happy to take time to sit and talk with you. The other high point was seeing the drive and talent of the athletes in the Adaptive Division
CrossFit Level 2 Certification
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.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Double unders and overhead squats
Q: Least favorite CrossFit movement?
A: Box jumps and toes to bar
Q: Favorite memory you have while doing CrossFit?
A: I. made it to the top 5 in a competition and part of the final workout was to pull an F250 truck across the floor!….oh and also meeting my husband Marshall of course lol
Q: What is your day job?
A: Algebra I teacher at Belle Chasse High School and assistant volleyball coach
Q: Favorite food?
A: Roast, rice, and gravy! Yum!
Level 1 CrossFit Trainer
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 (ULL)
–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 3+ years, and competed in multiple local competitions.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Hang cleans
Q: Least favorite CrossFit movement?
A: Deadlifts and thrusters
Q: Favorite memory you have while doing CrossFit?
A: Meeting my husband Timothy! Of course! And maybe hitting those PR’s haha
Q: What is your day job?
A: Teacher at Belle Chasse High School
Q: Favorite song of all time
A: I wanna dance with somebody
Level 1 CrossFit Trainer
Owner/Coach
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.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 12 years
Q: Favorite CrossFit movement?
A: Double Unders
Q: Least favorite CrossFit movement?
A: Bike
Q: Favorite Memory you have while doing Crossfit?
A: Helping my friend Ryan, who is visually impaired, complete his first Crossfit competition!
Q: Favorite music to workout to?
A: A mis of rock and rap
Q: Favorite thing to eat?
A: Steak
Owner, Level 2 Crossfit Trainer,
Manager of Operations
COACH
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!
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: About 9 years
Q: Favorite CrossFit movement?
A: Toes to Bar!
Q: Least favorite CrossFit movement?
A: Thrusters (yuck)
Q: Favorite music to workout to?
A: Something high energy to pump me up (special shout out to the Big Bootie Mixes)
Q: What is your day job?
A: I’m a Physical Therapist that specializes in a fitness forward approach to treatment
Q: Favorite thing to eat?
A: Pepperoni pizza
PT, DPT
Board Certified Orthopedic Physical Therapist
Owner, Apex Physical Therapy, LLC
Co-Owner, Crescent City Community Fitness
COACH
Athletic and Education Background
–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.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6 Years
Q: Favorite CrossFit movement?
A: A burpee! Haha I’m a weirdo
Q: Least favorite CrossFit movement?
A: Push-Ups….yuck
Q: Favorite music to listen to when working out?
A: I like to listen to rock music to get the blood pumping ☺
Q: What is your day job?
A: I’m a lawyer by day, fitness fanatic by night
Q: Favorite food?
A: I love pizza!!!
Owner, Level 2 CrossFit Trainer, USAW Level 1 Weightlifting Coach