Wod for Saturday 6/16/2012


“Deck of Cards”

Take a deck of cards, shuffle.

Face cards are 10 reps, Aces are 11 reps, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.
Cycle whole deck.
Hearts = pull-ups
Diamonds = v-ups
Spades = air squats
Clubs = box jumps (24″/20″)
1st Joker = 50 burpees 2nd Joker = 800 meter run

Tomorrow will be the final day for the 30 day challenge and we will be doing weigh ins at 8 AM. Congratulations to all of you, there are some fantastic results. We will be doing the HIIT class at 7 AM tomorrow, which will be the final one for the 30 day challenge.



*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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