Wednesday, June 8, 2016

Warm Up
5 Pull Ups
10 Push Ups
15 Air Squats
Strict Press
3 x 5 @ 70 % +15 lbs
Bench Press
3 x 5 @ 70 % +15 lbs
100 DU
800 meter run
500 meter row
400 meter run
250 meter row
200 meter run
125 meter row
100 DU


*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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