W.O.D FOR MONDAY 3/18/13

FRAN

21-15-9

THRUSTERS 95/65

PULL-UPS

FRAN IS A CROSSFIT BENCHMARK WOD. FRAN WILL TEST YOU IN EVERY WAY. THIS WORKOUT TESTS YOUR OVERALL STRENGTH, ENDURANCE, YOUR FOCUS, DETERMINATION. THIS IS A GREAT WORKOUT REGARDLESS OF WHAT CONDITION YOU THINK YOU’RE IN. IF THIS IS YOUR FIRST TIME DOING IT, MAKE SURE YOU USE THE EXACT SAME CONDITIONS THE SECOND TIME TO GET AN ACCURATE IDEA OF HOW MUCH YOU’VE IMPROVED. For example if you use an 85lb bar and a green band. use the same weight and band next time to see how much faster you can get through it. Good luck and Godspeed. Puke buckets are available. please dont puke in the chalk bucket. it wastes chalk.

 

 

 

 

 

 

 

 

 

 

 

 

Testimonials

*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*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949