Warm up:  Take some time to roll out and get some static stretching in.

BBW:  9 min EMOM

  • min 0-2 hi-hang snatch, hang snatch, snatch @ 70%
  • min 3-5 hang snatch, snatch @ 80%
  • min 6-8 snatch @ 90%


For time:

  • 500 m run
  • 10 double unders
  • 50 kettlebell swings (53/35)
  • 400 m run
  • 20 double unders
  • 40 kettlebell swings (53/35)
  • 300 m run
  • 30 double unders
  • 30 kettlebell swings (53/35)
  • 200 m run
  • 40 double unders
  • 20 kettlebell swings (53/35)
  • 100 m run
  • 50 double unders
  • 10 kettlebell swings (53/35)


*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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949