9/10/16

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This Saturday’s10amWOD will be in dedication of Coach Amanda. She is 37 weeks pregnant and has been doing CrossFit throughout her pregnancy nearly every single day. Her times, movements, and over all attitudes is inspiring.

We want as many of you to join us (be sure to register) as we saran wrap a medicine-ball around you to complete the following WOD:

“Knocked Up”

30-25-20-15-10

Squat Thrust Step-ups
Pull Ups
Double Count Lunges
Run 200m
Rest 1 Minute

WE HIGHLY ENCOURAGE YOU TO SHOW UP REAL EARLY TO GET YOURSELF ALL WRAPPED UP AND READY TO GO

BRING A LARGER T-SHIRT TO WEAR

This is going to be fun, exciting and one amazing time!

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Conditioning:

 

“Mindy”

 

Run 800m

 

-then-

 

15 rounds of:

5x Chest-to-Bar Pullups
10x Goblet Squats (53/35)
15x Elbow to Knee Sit-ups

 

-then-

 

Run 800m

 

Testimonials

*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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