Thursday 8/27/15

Warmup: Coaches Choice


Back Squat
8×4 @ 80% + 10lbs


5 Rounds Of:
3 minutes of work 1 minute rest

– 15 KB Swings (53/35Rx)(70/53RX+)
– 6 Cal Row
– 4 Burpees over the rower


-15 Russian KB swings (35/25)
– 6 Cal Row
– 4 Burpees (not over the bar)

* If you drop the KB it will be a 15 Burpee Penalty after the WOD*


*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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