Crescent City Crossfit – CrossFit Warm Up 200m Run 10 Banded Air Squats 10 Banded Glute Bridges 10 Banded Pass Throughs 10 Banded Strict Press 200m Run 5L/5R Banded Side Steps 5L/5R Banded Standing Clamshells 5L/5R Banded Around the Worlds 10 Banded Front Raises Grab Empty Bar and Warm-Up Front Rack/Front Squats Metcon Metcon (AMRAP […]
Crescent City Crossfit – Ignite Strength Back Squat (4×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 800/600m Row 30 Sit-ups 15 Goblet Squats 24 Sit-ups 15Goblet Squats 18 Sit-ups 15 Front Squats 12 Sit-ups 15 Goblet Squats 6 Sit-ups 15 Goblet Squats 800/600m Row
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 200m Run 10 Box Step Ups 5 Box Jumps Into Mobility: 10 PVC Passthroughs :20 L/R PVC Lat Stretch :20 L/R Calf Stretch :20 L/R Half Split Warm Up (Continued) Barbell Warm Up: 1 x 5: Snatch Grip Deadlift High Pull from Hang Hang
Turn and Burn – Mon, Mar 13 Read More »
Crescent City Crossfit – Endure Warm Up 8 Min AMRAP or 3 Rounds: 100 M Run 8/6 Cal Bike 10 Air Squats 6 Walking Lunges Head Space (Time) 500 Box Step Ups For Time (24″/20″) Every 5:00 including Minute 0:00 until 500 reps completed perform: 1. 300 Meter Run 2. 15 Burpees 3. 25/20 Cal
Endure – Sun, Mar 12 Read More »
Crescent City Crossfit – CrossFit Saturday Partner Workout 3/11/23 (Time) 800 m run 80 OH Lunges w/ Plate (25/15) 400 m row 40 Weighted Situps 600 m run 60 KBS (53/35) 400 m row 40 Goblet Squats 400 m run 40 G2O w/ Plate (25/15) 400 m row 40 Burpees to Plate *Split all runs
CrossFit – Sat, Mar 11 Read More »
Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Toe Touch To Overhead Press 10 PVC Overhead Squats Mobility on Box: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 45sec Lat Stretch Metcon Metcon (No Measure) 28min
CrossFit – Fri, Mar 10 Read More »
Crescent City Crossfit – Ignite Strength Farmer’s Carry Lunge (4×5 (Each Leg)) . . Ascend in Weight Every Set Endurance Metcon (Time) 4 Rounds For Time: Run 400m/Ski 500m/Bike 1000m/Row 500m 50 Air Squats Scale: 4 RFT Run 200m Row/Ski 250m 25 Air Squats –Rest 1min in Between Rounds–. . Score is TOTAL Time CORE
Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row 2 Rounds: 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 4L/4R Scorpions 4L/4R Up and Overs 4 Push Up to Up Dog Hold With Empty Bar: 6 Good Mornings 6 RDL’s 6 Deadlifts w/3sec Lower Weightlifting 20min TIME CAP Deadlift (5×4)
CrossFit – Thu, Mar 9 Read More »
Crescent City Crossfit – CrossFit Warm Up 100m Run 50FT High Knees 50FT Bear Crawl 100m Run 50FT Butt Kicks 50FT Hamstring Scoops 100m Run 50FT Inchworms (No Push-Up) 50FT Walking Forward Arm Circles 100m Run 50FT Lunge + Lunge + Squat 50FT Leg Kicks Strength 12min TIME CAP () Metcon (Weight) 4 Sets: 8L/8R
CrossFit – Wed, Mar 8 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min With A Partner: 400m Run 40 Walking Lunges 200m Run 40 Plate Ground to Overhead 60 Single Unders CORE Metcon (No Measure) 5 Sets: 20 Russian Twists 30 Flutter Kicks w/Plate 30sec Hollow Hold
Ignite – Wed, Mar 8 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