20x Back Squats
(Week 1)


For the time being every Monday we will be applying the 20 rep back squat program here at CrossFit Lighthouse.


This program starts on the first day by doing 60% of your 1RM back squat for 20 reps unbroken. You may not put the bar down and you should not rest for minutes at a time.


If you have not established your 1RM yet we recommend you do it today or as soon as possible.


Every Monday we will repeat this and every following Monday you are asked to add 5# to your bar. As long as you are successful, continue the program. Once you can no longer do 20 reps unbroken we will advise on on what do next with your back squats.






12 Push Ups (As taught on Thursday)
9 SDHP (53/35)
6 Air Squats


-Rest 2 Mins-




12 Burpees
9 KBS (53/35)
6 Box Jumps (24/20)


*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

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