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Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: BUY IN — 800m run 10 rounds: – 4 dumbbell snatch – 6 push ups – 8 air squats BUY OUT– 800 m run

Crescent City Community Fitness – HYROX Build Hyrox Interval Day (Checkmark) 20 Minute EMOM: Minute 1: 6-8 Devil’s Press Minute 2: 15- 20 Box Step Overs (choose height) Minute 3: Max Distance Shuttle Runs Minute 4: Rest Devil’s Press Weight Suggestions: Pro: (35#/25#) + weight vest Open: (30#/20#) Fitness: (20#/15#) or less. . -Aim for

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up :20 On :10 Off Repeat each movement TWICE Any Machine Prisoner Squats Samson Lunges Prisoner Good Mornings Any Machine Light KBS Push Ups Opposite Toe Touches in Plank Any Machine Mobility

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – HYROX Build Warm Up 200 Meter Run or 400 Meter Bike 10 KB Swings 5/5 KB Strict Press 10 KB Deadlifts 5/5 KB Bent Over Rows 5 Goblet Squats 20 Calf Raises Grab workout weight

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Metcon Metcon (Time) For Time: BUY IN — 800m Run 8 Rounds: 10 Slamballs 10 Lunges w/Slamball BUY OUT– 800m Run Accessory Metcon (No Measure) 3-4 Sets for Quality: 10 Turkish Sit Ups 30sec

Crescent City Community Fitness – Ignite Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Functional Fitness Warm Up 400 m Run 2 Rounds: 8 Single DB Curl to Press 8/8 DB Bent Over Rows 8/8 DB Plank Pull Throughs 8 Samson Lunges 8 Cossacks :30 Dead Hang on Rig

Announcements Gym will be CLOSED Saturday and Sunday 2/22 and 2/23 to host a course Crescent City Community Fitness – Ignite Metcon Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 BurpeesBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served

Crescent City Community Fitness – Ignite Strength Dumbbell Curl to Press (10-10-10-10-10) *Record Heaviest Weight Used* Endurance Metcon (AMRAP – Reps) AMRAP 6 minutes Row 300m 5 push ups 10 air squats 15 abmat sit ups -Rest 90 seconds- AMRAP 6 Minutes Ski 300m 5 Ring Rows 10 lunges 15 Knee Raises -Rest 90 Seconds-

Crescent City Community Fitness – HYROX Build Hyrox Strength (Checkmark) 3 Sets: 10 each leg Front Rack Walking Lunges (2-KB or DB’s) 8 Barbell RDL’s 6 Tall Box Jumps 4 -8 Strict Pull Ups OR Ring Rows -2 Min Rest between sets- 22 min time cap. . -RDL’s- choose moderately heavy weight to perform with