WOD

Sunday 5/28/2017

We will be doing Hero WOD “Murph” on Sunday 5/28/17.  There will only be a 10am class.  We will still have a 11am Yoga Class on Sunday. Pig Roast at Dan & Amanda’s at 4PM on Sunday 5/28/17 and all … Continue reading

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Saturday 5/27/2017

We will be doing Hero WOD “Murph” on Sunday 5/28/17.  There will only be a 10am class.  We will still have a 11am Yoga Class on Sunday. Pig Roast at Dan & Amanda’s at 4PM on Sunday 5/28/17 and all … Continue reading

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Friday 5/26/2017

We will be doing Hero WOD “Murph” on Sunday 5/28/17.  There will only be a 10am class.  We will still have a 11am Yoga Class on Sunday. Pig Roast at Dan & Amanda’s at 4PM on Sunday 5/28/17 and all … Continue reading

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Thursday 5/25/2017

Group Stretch Strength Wendler Week 2 Strict Press 3 reps @ 70% 3 reps @ 80% AMRAP @ 90% WOD 8 min AMRAP 5 STOH (155/105) 10 Deadlifts 15 T2B

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Wednesday 5/24/2017

Group Stretch BBW:  3 Position Cleans (Work up to a heavy weight) WOD In teams of 2 100 Wall Balls (20/14) 80 Box Jumps (24/20″) 60 Hang Power Cleans (135/95) 40 KB Swings (70/53) 20 Strict HSPU’s

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Tuesday 5/23/2017

Group Stretch Strength:  Wendler Week 2  –  Back Squat 3 reps @70% 3 reps @ 80% AMRAP @ 90% WOD 21-15-9 Cal Row Thrusters (95/65) Burpees over bar

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Monday 5/22/2017

Group Stretch Cardio:  Every 3 minutes for 15 mins 500 m Row (Rest remaining time) WOD 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Med Ball Cleans (20/14)  

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Sunday 5/21/17

Strength Snatch Complex 1 power snatch 1 squat snatch touch and go 7 sets increase weight  WOD 5 Rounds 20 wall balls 10 dead lifts (225/155)  

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Saturday, May 20, 2017

Saturday, May 20, 2017 **GLO ON THE GO BY KIM WILL BE DOING SPRAY TANS 5/20/17 AT 11 AM!!** Warm up: Coaches choice STRENGTH Deadlift Wendler Week 1 5 reps at 65% 5 reps at 75% AMRAP at 85% WOD … Continue reading

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Friday, May 19, 2017

Warm up: Coaches Choice STRENGTH Clean Complex 1 Power Clean- 1 Front Squat- 1 Hang Power Clean 6 Sets.. Add weight each round WOD “Grace” 30 Clean and Jerks (135/95)

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Testimonials

*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.



As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.



After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

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