Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Community Fitness – Functional Fitness
Warm Up
200 m Run
10 PVC Good Mornings
10 PVC Back Squats
5L/5R Around the Worlds
5 Inch Worms w/ Push-up
5 Up Dog to Down Dog
10 Scorpions
Accessory
Metcon (No Measure)
3-4 Sets for Quality:
10 Barbell Bent Over Rows
12 DB Z Press
30sec Hollow Hold
Metcon
18min TIME CAP
Metcon (Time)
21 – 15 – 9 – 6 – 3
Row Cal
Burpees
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200 ft shuttle run BETWEEN each round
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200 ft = 4 lengths of the gym
Runs are only between rounds…not at the beginning or end.
