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Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run. . 800m Run = 1600m C2/1000m Row

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 500m C2/.3 Assault Bike/200m Run 50FT Hamstring Scoops 50FT Samson Lunges 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Bear Crawl 50FT Frog Walk Workout Primer: 200/100m/.1 Assault Bike 5 Burpees Metcon 15min TIME CAP WOD 2/19/18 (Time) For Time: Bike 5K *5 Burpee EMOM. .

Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run 5 Scap Pull Ups + 5 Kipping Swings 10 Kettlebell Deadlifts Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions 5 Down Dog to Cobra Stretch :20 Half Split (Hamstring Stretch) L/R Into: 2 Sets: 5 Russian Kettlebell Swings 5 Strict Pull Ups

Crescent City Crossfit – Endure Warm Up 3:00 Row/Bike 3 Rounds: 10 Bird Dogs 10 PVC Around the Worlds 10 PVC Toe Touches to Overhead Press 10 PVC Good Mornings Metcon Metcon (7 Rounds for reps) Every 4:00 For 28:00 15/12 Calorie Row 15/12 Calorie Bike 200m Run Max Single Unders in Remaining Time RX+

Crescent City Crossfit – CrossFit Saturday Partner Wod (AMRAP – Rounds and Reps) 25min AMRAP: 16 wall balls (20/14) 16 weighted situps 16 burpees 16 hang db snatch (50/35) 100m run together * scale weight for wall ball and snatch as needed * scale run to 200m c2 bike

Crescent City Crossfit – CrossFit Warm Up 2 Rounds With Light KB: 500m Bike/.3 Bike/250m Row 8 KB Deadlifts 8 Goblet Squats 4L/4R KB Halos 4L/4R SA KB Swings 4L/4R KB Lunges 4L/4R KB Cossacks Start Warming Up to 65% of 1RM Back Squat Weightlifting 20min TIME CAP Back Squat (5×4) . . 2sec Pause

First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally owned and operated, and the goal of the members of our community-based gym is to provide help, support, and encouragement for each other. You’ll find the environment more welcoming and