Thursday 8/28/2014

***Notice on Sunday 8/31/2014 and Monday 9/1/2014 there will only be 9AM and 10AM classes held at CrossFit Lighthouse II.***

Weekly Warmup or Coaches Choice

Strength: Bench Press 5 Sets of 8 to 10 reps add 5 lbs more to last weeks weight.


2 minute AMRAP x 4

  • 5 Deadlifts (225/135Rx)(315/225Rx+)
  • 7 Pull Ups Rx or C2B Rx+
  • 9 Push Ups Rx or Ring Dips Rx+

2 minute rest between AMRAP’s. Start where you left off on the previous AMRAP. Score is total amount of rounds.


*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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