Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/250m Row 10 Prisoner Squats 10 Prisoner Good Mornings 10 Prisoner Reverse Lunges 10 Banded Pass Throughs 10 Banded Around the Worlds Mobility on Box: 40sec Each Side Pigeon Stretch 40sec Each Side Hamstring Stretch 45sec Lat Stretch on Box Metcon Metcon (AMRAP – […]
Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3x5min AMRAP: 10 Reverse Lunges 20 SA DB Hang Cleans 30 SA DB Shoulder to Overhead 40 Calorie Bike -Rest 2mins-. . GET AS FAR AS YOU CAN! CORE Metcon (No Measure) 3 Rounds of the Following: 1min Side Plank Windmill (L) 1min Side
Crescent City Crossfit – CrossFit Warm Up 4 Rounds of 20 Sec on/10 Sec off onANY Machine Then 2 Rounds: 10 Tempo Goblet Squats (3 sec lower) 10 KB Plank Pull Throughs 10 Glute Bridges (Hold KB Overhead) 10 Bird Dogs 5 Up Dog to Down Dog W/ Empty Bar 5 Bent Over Rows 5
Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 12 Burpees 26 SA Hang DB Snatches 500/400m Row Accessory Farmer’s Carry (3x200m Walk) . . choose a weight that you can carry for 200m without dropping! NO RUNNING!!
Crescent City Crossfit – CrossFit Warm Up 2min Row 10L/10R Banded Side Steps 10 Banded Glute Bridges 10 Banded Air Squats 10 Banded Pass Throughs 10 Banded Around the Worlds 10 Banded Front Pull Aparts With Empty Bar: 4 Snatch Grip Deadlifts 4 Snatch Grip Deadlifts + Shrugs 4 Snatch Grip Deadlifts + High Pulls
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Row 8 Ground to Overhead with Wallball 10 Scap Pull Ups Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R Then Rig Warm Up Metcon (No Measure) Every 3 Minutes for 21 Minutes: Calorie Row Chest to Bar or Chin
Turn and Burn – Wed, Apr 12 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) WORKOUT A: 3x3min AMRAP: 20 Box Step Overs MAX REP Push Ups -Rest 1min- . . INTO . . WORKOUT B: 3x3min AMRAP: 20 Slam Balls MAX REP Ring Rows -Rest 1min- CORE Metcon (No Measure) Alternating EMOM 8minutes: 1st: 30/45s Russian Twist 2nd:30/45s
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 C2 Bike 25 Single Unders 10 Air Squats Into Mobility: 5 Down Dog to Cobra Stretch :30 Pigeon Stretch L/R :20 Calf Stretch L/R warm up continued Barbell Warm Up: 2 Sets: 3 Hang Cleans 6 Elbow Punches 6 Front Squats Metcon (No
Turn and Burn – Mon, Apr 10 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 15 Wallballs 100m Run 45 Single Unders 100m Run 15 KB Deadlifts Strength Bent Over Row (10-10-10-10) Use a Weight That You Can Complete 10 Reps With Good Form! Plank Hold (Time) Superset Each Set of Bent Over Rows With a
Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/500m Row 50FT High Knees 50FT Butt Kicks 50FT Hamstring Scoops 50FT Inchworms NO Push Up 50FT Bunny Hops 50FT Walking Forward Arm Circles 50FT Walking Bear Hugs 50FT Cossacks With Empty Bar: 5 Strict Press 5 Push Press 5 Push Jerk LOAD BAR WITH WORKOUT
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
Front End Manager/Kid's Krewe 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
Social Media Manager
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
Lead 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
Lead 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/MANAGER
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
Owner/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
Owner, Doctor of Physical Therapy,
Level 1 CrossFit Trainer,
USAW Level 1 Weightlifting Coach
OWNER / HEAD 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