Monday 1/9/2017


Strength: Take about 35 mins

  • Back Squat 1by6 @ 70%, 1by6 @ 80%, 1by3@90%, 1by2 @ 95%
  • Front Squat 1by5 @ 65%, 1by4 @ 75%, 1by4 @ 80%, 1by4 @ 80%


Benchmark WOD “Amanda”

9, 7, 5 reps of:

  • Muscle ups – Modification is 3 to 1 of C2B and Ring Dips
  • Snatch (135/95) (Full Squat)


*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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