Thursday, February 11, 2016

Thursday, February 11, 2016
Warm Up
2 XS
50 ft Crab Crawl
30 sec Hand Stand Holds
10 Bounding Box Jump (No lock out)
10 Supermans
10 Sit Ups
Back Squat 3 sets by 5 reps @ 70% + 5lbs (If you can not complete the reps unbroken the next back Squat day you do not advance in weight until you complete the required reps)
21-15-9 reps of:
Box Jumps
Ring Dips
Toes to Bar


*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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