Tuesday 9/12/2017

Warm up: EMOM 8 Odd min 10 Cal Row Even 4 Chest to Ring Swings 4 Push Ups BBW: 3 rounds (10 min cap) 5 Power Snatches (135/95) 10 Strict Pull Ups WOD 3 rounds for time: 5 Muscle Ups … Continue reading

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Monday 9/11/2017 Tribute WOD

Strength: Back Squat Work up to 3 RM 1st rep 3 sec pause in the hole, then drop 10% and do 3 x 3 with no pause.   9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) … Continue reading

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Sunday 9/10/2017

Warm up: Group Stretch Partner WOD Teams of 4 2000m row (each person 500m sprint) Then 2 people working/2 resting at a time: 400 air squats 200 push-ups 100 ring rows (24″/20″ box) 50 bear complex (135/95) Then 2000m row

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Saturday 9/9/2017

Warm up: 3 rounds Max HSPU’s in 30 sec’s 20 T2B 45 sec’s ME Strict Pull Ups Strength: Deadlift Work up to 3 RM then -10% and do 4 by 3 reps WOD 3 rounds for time: 20 Front Rack … Continue reading

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Friday 9/8/2017

Warm up: 6 min EMOM odd – 15 Box Jumps (24/20) even – 5 Muscle ups or progressions Strength: Push Press work up to 3 rep max then – 10% and do 4 by 3 reps WOD 30, 20, 10 … Continue reading

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Thursday, September 7, 2017 Warm Up Run 1 1/2 Miles (CVS and back) Strength: Bench Press 5 x 5 @ 75% WOD 21 MIN AMRAP 9 Squat cleans (155/110) 7 Burpees over the Bar 96 DUCash Out: Tabata Plank

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Wednesday 9/6/2017

Warm up: 2 rounds 30 sec L Sit 20 Supermans 15 T2B BBW: 2 rounds 10 P Clean & Jerks (115/80) 5 Push Presses 10 Thrusters 1 min rest WOD 3 rounds for time: 50 Wall Balls 15 OHS (135/95) … Continue reading

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Tuesday 9/5/2017

Warm up: 2 rounds 20 Air Squats 20 Push Ups 20 Sit Ups ME Strict Pull Ups 25 ft Handstand Walks BBW: 4 sets 5 Squat Snatches (115/80) 1 min rest 3 Power Snatches (135/95) 1 min rest WOD … Continue reading

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Happy Labor Day 9/4/2017.

There will only be 8am and 9am classes for the Holiday. Group Stretch WOD 400 M run 20 KB Swings (53/35) 400 M run 20 Med Ball Cleans (20/14) 400 M run 20 Burpees 400 M run 20 Front Rack … Continue reading

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Sunday 9/3/2017

**Reminder for Labor Day there will only be a 8:00 and 9:00 am class** Strength: Sumo Deadlift 5 x 3 work up to 75% of your regular Deadlift just to prime you back, hamstrings for the WOD. Partner WOD For … Continue reading

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*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

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