Thursday 9/21/2017

Warm up: Group Stretch and Mobility BBW: Clean & Jerk work up to 75% then do 10 x 1 (work technique and form) WOD: EMOM 20 mins (PASS OR FAIL) 0-4 mins 30 DU’s 5-9 mins 3 Bar Muscle Ups … Continue reading

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Wednesday 9/20/2017

Warm up: 3 rounds 10 bounding box jumps 10 ring rows 50 foot walking lunges BBW: Push Press work up to 3rm then reduce weight by 10% 4 rounds (6 min cap) 5 Push Press 10 Strict Pull Ups Team … Continue reading

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Tuesday 9/19/2017

Warm up: 3 rounds 10 Air Squats M/E Push Ups 10 Superman’s 25 Handstand Walks BBW: Snatch work up to 85% then drop down – 10% and 4 sets 5 Snatches (Full Squat) 5 Burpees over the Bar WOD 4 … Continue reading

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Monday 9/18/2017

Warm up: 5 min cap 500 m row 10 burpees over bar 20 C2B Pull Ups Strength: Back Squat Work up to 3rm w/ 1st rep 3 sec pause in the hole. Then drop down -10% and do 3 by … Continue reading

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Sunday 9/17/2017

Warm up: Group stretch-take a few minutes and work on handstand walking. BBW: Take approx. 10 to 15 mins to work up to a heavy cluster. Team WOD In teams of three complete the following for time: 400 meter run … Continue reading

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Saturday 9/16/2017

Warm up: 2 rounds 10 Hi-hang power snatches (45/35) 5 Chest to Ring Swings 10 Push Ups 10 Sit Ups 10 Supermans WOD With a running clock 1000 m run then 5,4,3,2,1 Power Clean (185/130) Burpees over the Bar When … Continue reading

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Friday 9/15/2017

Warm up: 6 min EMOM 10 Wall Balls (30/20) Strength: 4 sets 30 sec’s m/e Bench Press (135/95) 30 sec’s rest 30 sec’s m/e Barbell Curls (45/35) 60 sec’s rest WOD For time: 25 Cal Row 3 Front Squats (185/125) … Continue reading

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Thursday 9/14/2017

Warm up: 3 rounds for time 30 Sit ups 30 sec’s row at 35 to 40 strokes per minute BBW: Take 15 to 20 mins to work up to a 1RM C&J OPEN WOD 11.1 10 min AMRAP 30 DU’s … Continue reading

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Wednesday 9/13/2017

Warm up: 7 min’s of burpees to 6″ target (Record your scores) BBW: 2 sets (15 min cap) 15 STOH (135/95) 90 sec rest 25 STOH (95/65) 90 sec rest WOD For time: 50 KB Swings (53/35) 25 Box Jumps … Continue reading

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Tuesday 9/12/2017

Warm up: EMOM 8 Odd min 10 Cal Row Even 4 Chest to Ring Swings 4 Push Ups BBW: 3 rounds (10 min cap) 5 Power Snatches (135/95) 10 Strict Pull Ups WOD 3 rounds for time: 5 Muscle Ups … Continue reading

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*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

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