Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Community Fitness – Functional Fitness
Warm Up
2 min on Any Machine
2 Sets:
10 Banded Strict Press
10 Banded Pull Aparts
5L/5R Diagonals
10 Bird Dogs
10 World’s Greatest Stretch
10 Toe Touch to Stretch OH
Pull Up Warm Up:
10 Scap Pull Ups
10 Kip Swings
5 Strict Pull Ups / Ring Rows
Weightlifting
New Year Bench Cycle
Week 4 of 6
15min TIME CAP
Bench Press (5×4)
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Build From Week 3
Suggested % = 60, 65, 70, 75, 80
Metcon
16min TIME CAP
Metcon (Time)
5 Rounds:
200 m Run
12 Pull Ups
12 DB Snatch (50/35)
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Scale Weight on DB’s as Needed
Scale Pull Ups to Banded or Ring Rows
Scale Run to 500m C2 bike
