Announcements
Gym closed January 11th and 12th (Saturday and Sunday) to host a course. Regular schedule resumes on Monday, January 13th.
Crescent City Crossfit – Functional Fitness
Warm Up
Grab band and empty barbell 1st
200 m Run
10L/10R Banded Side Steps
10 Banded Air Squats
10 Banded Glute Bridges
200 m Run
10 Good Mornings
10 Back Squats
10 RDL
200 m Run
Go Over Deadlift With Coach
Weightlifting
New Year Deadlift Cycle
Week 2 of 6
16min TIME CAP
Deadlift (2 x 10 @ 60% (Should Be Same As Last Week)
2 x 8 @ 65% (Should Be Heavier Than Last Week))
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Stay at Same Weight for Set of 10 and Set of 8
SUPERSET EACH SET WITH 10L/10R Banded Side Steps
Metcon
18min TIME CAP
Metcon (Time)
3 Rounds:
200m Run
20 Deadlifts (185/135#)
25 Wall Balls (20/14#)
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Scale Weight on Deadlifts as Needed
Scale Weight on Wall Balls as Needed
Scale Run to 500m Bike
