Monday 12/12/2016

Warm up:  Stretch

I am changing the Squat program to Monday and Thursday due to the intensity and more rest needed in between.

Strength:  Week 2 Day 1 of Squat program (Take about 30 mins)

Back Squat

  • 1 by 10 reps @ 60%, 1 by 8 reps @ 65%, 1 by 6 reps @ 70%, 1 by 6 reps @ 75% and 1 by 6 reps @ 80%.

Front Squat

  • 1 by 5 reps @ 60%, 1 by 5 reps @ 70%, 1 by 5 reps @ 75% and 1 by 5 reps @ 75%




10 min AMRAP  (each round completed is 130 reps)(score equals total reps)

  • 10 Alt KB Snatch (53/35)
  • 50 DU’s
  • 20 KB Swings (53/35)
  • 50 DU’s


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

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