CCC Gym – Tue, Feb 21

Crescent City Crossfit – CCC Gym

Warm Up

500m Row

12L/12R Banded Side Steps

12 Banded Air Squats

12 Banded Glute Bridges

14 Banded Pass Throughs

7L/7R Banded Around the Worlds

14 Banded Strict Press

14 Banded Front Raises

With Empty Bar:

6 Back Squats

6 Strict Press

6 Push Press

6 Good Mornings

6 Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

5x4min AMRAPs:

18/12 Calorie Row

15 Wallballs (20/14#)

12 Shoulder to Overhead (115/75#)

–Rest 2min–
.

.

Pick Up Where You Left Off

Scale Weight on Bar as Needed

Scale Weight on Wallball as Needed

Accessory

Metcon (No Measure)

4 Rounds NOT For Time:

10L/10R SA Bent Over Row

45-60sec Plank Hold

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Class Sizes Are Limited.

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OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

841 Gretna Blvd, Gretna, LA 70053

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Heavyn Hernandez

Receptionist/Child Care Specialist

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

CERTIFICATIONS

CrossFit Level 2 Certification

Jeannie Nguyen

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

CERTIFICATIONS

CrossFit Level 2 Certification

Ashlin Kohus

COACH

Athletic and Education Background
 
 –Education
 
I graduated High School from Holy Cross and received my LPN degree from Nunez Community College. I am currently attending Nursing school at Charity School of Nursing.
 
–Athletic
 
I was a letterman in High School for Wrestling, Track, and Cheer. I am currently a Wrestling official for LHSAA.

CERTIFICATIONS

CrossFit Level 2 Certification

Troy Turner

COACH

Athletic and Education Background
 
 –Education
 
I graduated High School from Holy Cross and received my LPN degree from Nunez Community College. I am currently attending Nursing school at Charity School of Nursing.
 
–Athletic
 
I was a letterman in High School for Wrestling, Track, and Cheer. I am currently a Wrestling official for LHSAA.

CERTIFICATIONS

CrossFit Level 2 Certification

Donald Brignac

COACH

Athletic Background

I competed at the 2021 Crossfit Games in the Masters Division.

CERTIFICATIONS

CrossFit Level 2 Certification

Britney Cupples

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.

CERTIFICATIONS

CrossFit Level 1 Certification

Kailyn (KK) Blount

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 (University of Louisiana at Lafayette)

–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 5+ years, and competed in multiple local competitions.

CERTIFICATIONS

CrossFit Level 1 Certification

Jeremy Wells

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.

CERTIFICATIONS

CrossFit Level 1 Certification

Erin Dixon

Owner, Doctor of Physical Therapy

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!

CERTIFICATIONS

CrossFit Level 1 Trainer

Lindsey Dixon

OWNER / HEAD COACH

–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.

CERTIFICATIONS

CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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