HAPPY BIRTHDAY RUTH!!!

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HAPPY BIRTHDAY RUTH!!!!!!

Friday, January 22, 2016

Warm Up

5 ROUNDS

6 shuttle runs
30 double unders

STRENGTH
Push Press
2×8 @ 65%
2×6 @ 70%
2×4 @ 75%

***If you are doing the Lurong Challenge you are responsible to do your own video and submit it according to Luring’s requirements.***

WOD

11 MIN AMRAP:

Complete as many reps of possible during the following sequence:

  • 3 Minute Max Calorie Row
  • 1 Minute Mandatory Rest
  • 3 Minute Max REPS Cluster
  • 1 Minute Mandatory Rest
  • 3 Minute Max Calorie Row

Movement Details – Men

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 155 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 95 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 55 lbs
1 Minute Rest
3 Minute Max Calorie Row

Movement Details – Women

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 105 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 65 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 35 lbs
1 Minute Rest
3 Minute Max Calorie Row

Skill Work

Double Unders

Core

4 rounds

plank 1 minute

20 v-ups

Testimonials

*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*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949