Saturday 5/7/2016

CrossFit Lighthouse 4 week Nutrition Challenge, STARTS Tuesday 5/17/16 @ 7 PM: Weigh ins, measurements, food choices and portions. Bootcamp Classes on Tuesday and Thursday at 7 am!! 1st, 2nd and 3rd Place Prizes. Cost is $150.


Warmup: 7 min AMRAP

  • 50 foot Walking Lunges
  • 5 Pull Ups
  • 7 Ring Dips
  • 10 Sit Ups



Find your 1RM on any of the following lifts that you have not attempted this week: Back Squat, Snatch, Strict Press, Bench Press, C&J, Deadlift or Max Effort Pull Ups




From 0-3 minutes: 2 rounds of 10 OHS (95/65) 20 DU’s

From 3-6 minutes: 2 rounds of 12 OHS (95/65) 22 DU’S

From 6-9 minutes: 2 rounds of 14 OHS (95/65) 24 DU’s

From 9-12 minutes: 2 rounds of 16 OHS (95/65) 26 DU’s

From 12-15 minutes: 2 rounds of 18 OHS (95/65) 28 DU’s etc………………


Same pattern continues as long as you can go until you fail to complete both rounds.


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

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