Friday 4/8/2016

Warmup x 2

  • 10 Air squats
  • 10 Push ups
  • 10 Hips to Rings (Hi Rings)
  • 10 Ring Pass throughs (Low Rings)
  • 10 Supermans
  • 25 foot Handstand Walks

BBW: Back Squat 3 x 5 @ 75% + 5lbs

3 by max reps pull ups

Here is our latest Athlete of the Month for April Richard Cheek. Great work!!!

Come pick up your T-shirt from the staff.




For time:

Cash In: 10 Bar Muscle Ups

  • 15 KB Swings (53/35)
  • 15 HSPU
  • 400 meter run
  • 9 KB swings (53/35)
  • 9 HSPU
  • 400 meter run
  • 6 KB Swings (53/35)
  • 6 HSPU
  • 400 meter run

Cash Out: 10 Ring Muscle Ups


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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