In teams of 3

200x Goblet Squats (70/53)
150x Push-ups
100x KBS (70/53)
50x Sit-ups

*1 person working at a time
* 2nd partner must hold a plank
*3rd partner must hold a Wall Squat
*Situps can work at same time and each member must complete 50

25 min cap


In teams of 3
Relay Race

Row 500m
KB Farmers Carry 2 lengths of gym
OH Lunges 2 lengths of gym


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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