Monday 6/17/2013

Warm Up: Annie 50, 40, 30, 20, 10 reps of Double Unders and Sit ups (shoulder blades must touch ground and hands must touch toes to be RX not heelstoes.)


15 minute AMRAP

  • 1 Rope Climb (no leg assistance = RXyou must touch steel beam)
  • 5 Ring Rows (feet on 24″/20″ = RX – full lockout – no kip – chest must touch rings)
  • 10 Hand Release Push-ups (Full lock out = RX)
  • 100 Meter Sprint (Book store and back)


*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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