Tuesday 1/20/2015

Weekly Warmup

BBW: Take 15 mins to work up to 1 RM Back Squat


5 min AMRAP x 4

  • 3 Power Snatches (95/65Rx)(135/95Rx+)
  • 5 Burpee Pull Ups
  • 7 Box Jumps (24/20″)

**When the 5 minutes is up you must complete 50 Double Unders before you can start the next 5 minute AMRAP. You only have to do Double after the 1st, 2nd and 3rd round. Score is total rounds or reps. On the 2nd, 3rd and 4th round you start off where you left off the previous round.**


*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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