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
2min Any Machine
With Empty Bar:
8L/8R Front Rack Elbow Rotations
10 Back Squats
10 RDLS
10 Bent Over Rows
10 Groiners
10 Scorpions
20 Calf Raises
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Go Over Power Cleans
Shrugs, High Pulls, Turn Overs, etc.
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Spend 5-10 Min on Double Under Work
Weightlifting
New Year Deadlift Cycle
Week 5 of 6
16min TIME CAP
Deadlift (2 x 4 @ 75% (Should Be Same As Week 4)
3 x 2 @ 85% (Should Be Heavier Than Week 4))
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Stay at Same Weight for Set of 6 and Set of 4
SUPERSET EACH SET WITH 12 Hand Release Push-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Power Cleans (135/95)
20 Wall Balls (20/14)
40 DU
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Scale Weight on Power Cleans as Needed
Scale Weight on WB as Needed
Scale 40 DU to 80 Singles
