9/16/16

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Strength:

 

12 min. EMOM

 

Min 0 – 4 : 4 Clean and Jerks @ 60% (Medium Weight)

Min 5 – 8 : 3 Clean and Jerks @ 70% (Heavy Weight)

Min 9 – 12 : 2 Clean and Jerks @ 80% (Heaviest Weight)

 

 

Conditioning:

 

3 RFT

 

7x Ring Dips
14x Double Count Jumping Lunges
21x Unbroken Wall Balls (20/14)

 

*Wallball breaks = 100m run

Testimonials

*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