Wednesday 5/24/2017

Group Stretch BBW:  3 Position Cleans (Work up to a heavy weight) WOD In teams of 2 100 Wall Balls (20/14) 80 Box Jumps (24/20″) 60 Hang Power Cleans (135/95) 40 KB Swings (70/53) 20 Strict HSPU’s

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Tuesday 5/23/2017

Group Stretch Strength:  Wendler Week 2  –  Back Squat 3 reps @70% 3 reps @ 80% AMRAP @ 90% WOD 21-15-9 Cal Row Thrusters (95/65) Burpees over bar

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Monday 5/22/2017

Group Stretch Cardio:  Every 3 minutes for 15 mins 500 m Row (Rest remaining time) WOD 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Med Ball Cleans (20/14)  

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Sunday 5/21/17

Strength Snatch Complex 1 power snatch 1 squat snatch touch and go 7 sets increase weight  WOD 5 Rounds 20 wall balls 10 dead lifts (225/155)  

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Saturday, May 20, 2017

Saturday, May 20, 2017 **GLO ON THE GO BY KIM WILL BE DOING SPRAY TANS 5/20/17 AT 11 AM!!** Warm up: Coaches choice STRENGTH Deadlift Wendler Week 1 5 reps at 65% 5 reps at 75% AMRAP at 85% WOD … Continue reading

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Friday, May 19, 2017

Warm up: Coaches Choice STRENGTH Clean Complex 1 Power Clean- 1 Front Squat- 1 Hang Power Clean 6 Sets.. Add weight each round WOD “Grace” 30 Clean and Jerks (135/95)

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Thursday 5/18/2017

Group Stretch Wendler Week 1 Bench Press 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD 21-15-9 reps of: Front Squats (115/80) SDHP’s (115/80) Ring Dips

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Wednesday, May 17, 2017

Wednesday, May 17, 2017 Group Stretch Warm up: Coaches choice STRENGTH EMOM 10 Clean and Jerk 1 x 60% 1 x 65% 1 x 70% 1 x 75% 1 x 80% 1 x 85% 1 x 90% 1 x 95% … Continue reading

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Tuesday 5/16/2017

Group Stretch Strength:  Wendler week 1 (all of our percentages should be based off of 90%) 5 reps @ 65% 5 reps @ 75% Amrap @ 85% Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations … Continue reading

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Monday 5/15/2017

Group Stretch Strength:  Wendler week 1 Back Squats 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD Every 2 minutes for 20 minutes complete the following: 7 Power Cleans (155/105) 5 Front Squats 3 Push Jerks

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*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

Quick Contact Information

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