Thursday, January 7, 2016

Lurong Living Challenge
Every New Year most of us set some kind of resolution. Often times we aim to clean up our diet, get in the best shape of our lives, and be a better person. No Matter how large or small our resolution seems to be, often times we get busy, we lose focus, and there is no one holding us accountable. This year all that can change with the Lurong Living Resolution Challenge! This challenge will provide the accountability and structure we all need. It is only a FIVE WEEK challenge that will start off 2016 as your best year yet! Learn to REFOCUS, REINVENT, and RENEW yourself!
Challenge begins JANUARY 18th. Go register at<>
LETS ALL DO THIS AS A TEAM. The more people we get on board, the more fun it can become!

Thursday, January 7, 2016

Warm Up
10 minutes
Coaches choice agility ladder
5 Pull Ups
10 Push Ups
15 Air Squats
Power Snatch 
Complex EMOM 10
1 Full power
Snatch 2 High hang power @70% 1 RM (Do Not Drop Into Squat)


*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.

As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.

After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

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Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949