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
2min ANY Machine
Into 5min AMRAP:
8 Banded Pass Throughs
8 Banded Strict Press
8 Banded Front Raises
4L/4R Reverse Samson Lunges
Strength
Metcon (Weight)
Every 2:30 for 12:30
15 Seated DB Tricep Extensions
10 Upright Barbell Rows
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Score is Weight on the Upright Row
Metcon
20min TIME CAP
Metcon (Time)
For Time:
1000m Row
30 Shoulder to Overhead (125/85#)
50 Sit-Ups
30 Shoulder to Overhead (125/85#)
1000m Row
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Scale Weight on Bar as Needed
Modify Row Meters as Needed
