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)


*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