Author Archives: CrossFit Lighthouse

Monday 5/1/2017

PR WEEK BBW:  Find your 1RM Snatch (Please take video and send to Amanda so we can post) WOD For time: 1 mile run (Hess gas station and back) 21 KB or DB Snatch (70/53) 30 Air Squats 800 M … Continue reading

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Sunday 4/30/2017

Warm up:  Coaches choice Strength:  Bench Press 3 sets of 10 to 12 reps @ 60% to 65% of max WOD 15 min AMRAP 200 m run 15 Box Jumps (24/20) 15 KB Swings (53/35) Tabata:  Leg raisers (use the … Continue reading

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Saturday 4/29/2017

BBW:  Week 8 Last Day.  Next week will be PR week. Snatch work up to 80% Clean & Jerk  work up to 80% 15 min AMRAP 12 Bar Facing Burpees 9 Deadlifts 6 Cleans 3 STOH Weight starts at (95/65) … Continue reading

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Friday 4/28/2017

Warm up:  Coaches choice WOD # 1 8 rounds for max reps: 20 sec’s of Bench Press (95/65) 20 sec’s of rest Missing    Have you seen this Athlete? Approach with caution he is know to be angry when he … Continue reading

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Thursday 4/27/2017

BBW:  Week 8 of 8 Power Snatch – 75%x2, 80%x2, 85%x3 set 2 reps Clean & Jerk – 70%x1+1, 75%x1+1x 2 sets WOD 20 min AMRAP 200 m run 10 Deadlifts (225/155) 10 Bar Facing Burpees 10 HSPU’s  

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Wednesday 4/26/2017

BBW:  Week 8 of 8 Snatch – 75%x2, 80% 3 sets by 1 rep WOD 3 rounds for time: 500 meter row 30 wall balls (20/14) 30 box jump (20/14 Post Class Lifts Snatch Pull – 90% (of sn) 3 sets … Continue reading

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Tuesday 4/25/2017

BBW:  Week 8 of 8 Snatch – 75% x 1 x 6 sets Power Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1x 3 sets WOD  20 min AMRAP 10 Push Press (95/65) 20 Floor Wipers 30 DU’s

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Monday 4/24/2017

BBW:  Week 8 of 8  Next week will be a PR week so give it your all this week and don’t forget to do the Post Class Lifts. Snatch – 75%x2, 80%x1, 85%x1x3 sets Clean & Jerk – 75%x1+1, 80%x1+1, … Continue reading

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Sunday 4/23/2017

DEATH BY GOBLET With a (53/35) KB Complete 5 rounds of each superset then rest 60 seconds 10 goblet squats + 10 burpees 20 goblet lunges + 10 kb swings 20 goblet step up (24/20) + 30 sec plank 10 … Continue reading

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Saturday 4/22/17

Strength: Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single WOD: As a Team of 2, complete for time: 400m Run (Bumper plate 45#/25#) 60 Thrusters (95#/65#) 6 Rope Climbs … Continue reading

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Testimonials

*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