Announcements
September Challenge: Walk/Jog/Run 800 meters 3x week to be entered to win prizes. Rules: You MUST perform 3x week at minimum to be entered in raffle AND tag the gym on social media with a picture of your watch/phone showing mileage.
Crescent City Crossfit – Functional Fitness
Warm Up
400m Run/1000m Bike
Into 3 Rounds:
10 Calf Raises
10 Barbell Good Mornings
5 2sec Pause Back Squats
10 Scap Push-Ups
Weightlifting
15min TIME CAP
Back Rack Bulgarian Split Squats (5×6 (Each Leg))
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Ascend in Weight Every Set
Rest as Needed in Between Sets
Metcon
18min TIME CAP
Zone 4-5
Metcon (Time)
6 Rounds for Time:
10 SA Alt DB Hang Snatches (50/35#)
8 Box Jump Overs (24/20)
6 Calorie Bike
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Scale Weight on DB as Needed
Modify Jump Overs to Step Overs
