Crescent City Crossfit – Functional Fitness Warm Up 1:00 on ANY Machine 10 Banded Strict Press 10 Banded Front Pull Aparts 10 Bird Dogs 10 Groiners 1:00 on ANY Machine 5L/5R Banded Diagonals 10 Banded Front Raises 10 Reverse Lunges w/Twist 10 Scorpions Metcon Metcon (AMRAP – Rounds and Reps) 24min AMRAP: 12/8 Calories Bike/Ski/Row […]
Functional Fitness – Thu, Jul 11 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 15 Ring Rows 10 Box Step Ups 30 Single Unders –Rest 2min–. . Pick Up Where You Left Off CORE Metcon (No Measure) 3 Rounds for Time: 100ft Waiter Walk* (Single Arm) 20 Leg Lifts Over DB or KB
Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Bike 10 Banded Front Pull Aparts 10 Banded Overhead Pull Aparts 5L/5R Curtsy Lunges 10 Bootstrappers 5 Scap Pull-Ups 5 Kip Swings Go Over Deadlift With Coach Weightlifting 18min TIME CAP Deadlift (5×5) . . Ascend in Weight Every Set Does NOT Need to
Functional Fitness – Wed, Jul 10 Read More »
Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT High Knees 50FT Butt Kicks 50FT Bunny Hops 50FT Toe Walks 50FT Karaokes (Down and Back) 50FT Walking Quad Stretch Workout Primer: 5 Calorie Row 4 Step Ups 4 Box Jumps 4L/4R DB Snatches Metcon 16min TIME CAP Metcon (Time) For Time: 40/30 Calorie
Functional Fitness – Tue, Jul 9 Read More »
Crescent City Crossfit – Ignite Strength Dumbbell Bench Press (5×10) Metcon Metcon (Checkmark) EMOM 18 Minutes Min1: 6-10 Burpees Min2: 10-14 Double DB Push Press Min3: 10/7 Calorie Bike
Crescent City Crossfit – Functional Fitness Warm Up 2min Row 50FT High Knees 50FT Butt Kicks 50FT Bunny Hops 50FT Toe Walks 50FT Karaokes (Down and Back) Workout Primer: 5 Calorie Row 8 Box Jumps or Step Ups 4L/4R DB Snatches Metcon 16min TIME CAP Metcon (Time) For Time: 40/30 Calorie Row 20 Box Jumps
Functional Fitness – Tue, Jul 9 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 400/300m Row 20 Wallballs 10 Push-Ups –Rest 1min in Between–. . Score is TOTAL Time Accessory Metcon (No Measure) 4 Sets for Quality: 15 Weighted Sit-Ups 15 DB Tricep Dips
Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike or Row 10 Prisoner Good Mornings 10 Prisoner Squats 10 Prisoner Step Back Lunges Front Rack Mobility With Bar: 8L/8R Alt Front Rack Elbow Rotations 10 Back Rack Forward and Backward Rotations (At Same Time) 8 Behind the Neck Presses Go Over Power
Functional Fitness – Mon, Jul 8 Read More »
Crescent City Crossfit – HYROX Endure Workout Notes 60 Min Time Cap Keep track of run splits Level 1 (Time) For Time: 4 Rounds: 400m Run 25 Cal Ski 20 KB Deadlift (2×70#/53) 10 Burpee Broad Jumps -Into- 1 Round: 1 Mile Run *Accumulate throughout: 5 00ft Sled Push Level 2 (Time) For Time: 4
HYROX Endure – Sun, Jul 7 Read More »
Crescent City Crossfit – HYROX Endure Workout Notes The main workout spans 32 minutes, alternating between two zones, each lasting 15 minutes with 2 rounds. Partners complete runs and machine exercises before a 2-minute recovery. The session ends with a sprint finisher including 60-second treadmill sprints and jump squats. warm up 4 Minute AMRAP: 5
HYROX Endure – Sun, Jul 7 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
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