Tuesday 11/14/2017

Warm up: 3 rounds 50 foot Walking Lunges M/E Push Ups 10 Reverse Crunchers 25 foot Handstand Walk BBW: Take 15 mins to work up to a heavy Snatch WOD 4 rounds 40 DU’s 12 STOH (135/95) 12 Back Squats … Continue reading

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Monday 11/13/2017

Warm up: 3 rounds 10 Air Squats M/E Strict Pull Ups 10 Sit Ups 10 Supermans 25 ft Handstand Walks BBW: EMOM 8 Thrusters 8 sets of 4 reps @ 70% Frank the Tank making 225lb deadlift multiple reps look … Continue reading

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Sunday 11/12/2017

*Please start reserving classes on ZenPlanner* **We will be moving on Thanksgiving Weekend so anybody who is available to help it would be much appreciated** Warm up: Group Stretch WOD 21, 18, 15, 12, 9, 6, 3 reps: P … Continue reading

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Saturday 11/11/2017

Compliments of Coach Joe.

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Happy 242nd Birthday to the Marine Corps

Desert Storm – Gulf War Let’s fill up the whiteboard and show our respect and support for the Marine Corps and our Veterans. Warm up: 2 rounds 10 Push Ups (4 count) 10 Air Squats (4 count) 10 Sit Ups … Continue reading

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Warm up: Take some time to roll out and get some static stretching in. BBW: 9 min EMOM min 0-2 hi-hang snatch, hang snatch, snatch @ 70% min 3-5 hang snatch, snatch @ 80% min 6-8 snatch @ 90% WOD … Continue reading

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Wednesday 11/8/2017

Warm up: 3 rounds 500 m row 1 in rest BBW: 7 min EMOM 5 Thrusters @ 65% of max push press WOD 15 min AMRAP 40 Burpees 30 Push Press (75/55) 30 Burpees 30 Push Press (95/65) 20 Burpees … Continue reading

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Tuesday 11/7/17

Warm Up 5 Min AMRAP 5 Burpees 10 walking lunge 4 Inch Worm Strength Work up to a heavy power clean WOD 21-18-15-12-9-6-3 Squat Clean (95/65) Double Unders Deadlifts (185/135) Box Jumps Begin each round with a 2 bear crawl … Continue reading

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Monday 11/6/2017

Warm up: 800 Meter Run Strength: Bench Press 6 x 6 @ 75%+ 5lbs WOD 50 Wall Balls 50 Double-unders 50 Sit-ups 40 Wall Balls 40 Double-unders 40 Sit-ups 30 Wall Balls 30 Double-unders 30 Sit-ups 20 Wall Balls 20 … Continue reading

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Sunday 11/5/2017

Group Stretch: Coaches choice “Legion 8” 8 rounds for time: 8 Thrusters (75/55) 8 C2B Pull Ups 8 Clapping Push Ups 8 Power Snatches (75/55) 8 Knees to Elbows 8 SDHP (75/55) 8 HSPU 8 T2B

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*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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