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 Machine or Run
50FT High Knees
50FT Butt Kicks
50FT Hamstring Scoops
50FT Leg Kicks
50FT Cossacks
50FT Bunny Hops
50FT Broad Jumps
Into 1 Round of:
20sec Calf Raise Hold
20sec Glute Bridge Hold
20sec Left Side Plank
20sec Right Side Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP:
800m Run
40 Burpee Box Step Ups (24/20)
30 Strict Press (45/35#)
–Rest 2min After Every Round Completed–
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Modify Run to Bike or Row
Modify Burpee Box Step Ups as Needed
Can Sub Barbell Strict Press for DB Strict Press
Core (Optional)
Metcon (No Measure)
3-4 Sets for Quality:
1min Front Plank
20 Penguin Taps
