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
3min Bike or Row
10 Prisoner Squats
10 Push Up to Down Dog
5L/5R Groiners
10 Scap Pull-Ups
10 Prisoner Squats
10 Kip Swings (Small Swings)
With Empty Bar:
8 Front Squats
8 Push Press
4 Thrusters – Add Load and Do 4 More Thrusters
Metcon
Zone 4-5
14min TIME CAP
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
.
.
Scale Weight on Thrusters as Needed
Modify Pull-Ups as Needed
Cool Down
5 Minute Bike or Run
Accessory
Metcon (No Measure)
4 Sets for Quality:
8L/8R Single Leg Glute Bridge (Weighted)
12 Bent Over Flys (DBs or Change Plates)
30-45sec Front Plank Hold
