Announcements
Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family Day” Free workout on Saturday at 9 AM. A few of us will be heading over there!
Crescent City Community Fitness – Functional Fitness
Warm Up
2 Rounds:
200FT Shuttle Run
10 PVC Back Squats
10 PVC Lunge and Twist
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Around the Worlds
Mobility on Box:
:45 Each Side Pigeon Stretch
:45 Each Side Hamstring Stretch
:45 Lat Stretch on Box
Metcon
Metcon (Time)
5 Rounds
5 Push Ups
10 Barbell Curls (45/35)
15 Barbell Strict Press (45/35)
20 Box Step Ups (24/20)
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Scale Weight on BB as Needed
Scale Height on Box as Needed
Core Work (OPTIONAL)
Metcon (No Measure)
3-4 Sets for Quality:
20 Russian Twists (With Plate or WB)
40 Flutter Kicks (With Plate or WB)
20 Plank Shoulder Taps
Post Workout Stretch Sesh
Mobility I (No Measure)
OPTIONAL MOBILITY WORK! (Perform on your own after class)
1-2 Rounds:
1 Min Couch Stretch Ea Side
1 Min Figure 4 Stretch at Wall Ea Side
1 Min Banded Lat Stretch ea side (green band)
1 Min Banded Tricep Stretch ea side (green band)
