Author Archives: CrossFit Lighthouse

Thursday 6/29/2017

Warmup:  800 m run BBW:  15 minutes to build up to 1RM split jerk Partner WOD Deadlift Ladder 1 to 10 then 10 to 1 One partner working at a time while the other partner holds their barbell.  If one of … Continue reading

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Wednesday, June 28, 2017

Wednesday, June 28, 2017 Group Stretch Warm Up 3 Rounds 10 strict pull ups 10 push ups 10 air squats 20 foot handstand walk/ 30 sec hold Strength Find your one rep max squat clean WOD 3 rounds for times: … Continue reading

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Tuesday 6/27/2017

Warmup – Skill (Coaches will demonstrate moves and modifications) 3 sets:  Not for time 5-10 hand stand push ups 10 butterfly pull ups 10 pistols (5ea leg) Strength:  Bench Press find 1RM WOD For time: 3 rounds 10 chest to … Continue reading

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Monday 6/26/2017

Warmup:  Be stretched before class so we can start right up 3 x 500m row (set rower to 1 minute rest) BBW:  Take 20 mins to find 1RM Back Squat WOD 2 rounds for time: 6 muscle ups (Mod = Ring Rows … Continue reading

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Sunday 6/24/2017

Active recovery day Mobility and stretching WOD 3 rounds for time 1000m row 400m run 50 double unders 15 burpees over rower

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Friday 6/23/2017

Group Stretch Clean complex 7 sets 3 dead lifts- 3 hang cleans- 3 front squats Post you heaviest complex WOD  “The Hazzard Test” 12 deficit hspu 45/25 plates 15 back squats 185/110 20 burpees 9 deficit hspu 18 front squats … Continue reading

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Thursday 6/21/17

Group Stretch Wendler week 6 Strict press 5 at 75% 3 at 85% Amrap at 95% -Wod- Complete 2 rounds in 4 minutes 12 over head squats 95/65 12 toes to bar Complete 2 rounds in 4 mins 10 over … Continue reading

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Wednesday 6/21/2017

Group Stretch Strength snatch complex  Full snatch-overhead squat- hang snatch Overhead squat 7×1 WOD  EMOM 20 mins Even- 5 hang squat snatches 115/80 + 5 burpees Odd- 7 box jumps (24/20) 3 hspu’s

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Tuesday 6/20/2017

Group Stretch Wendler week 6  Bench press  Work off of 90% 5 reps at 75% 3 reps at 85% Amrap at 95% WOD  5 rounds for time 400m run 10 pull ups Amrap bench press 50% of 1 rm 1 … Continue reading

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Monday 6/19/2017

Group Stretch Wendler week 6  Back squats 5 reps at 75% 3 reps at 85% Amrap at 95% WOD  27 cal row 27 burpee over rower 27 ring push ups 21 cal row 21 burpee over rower 21 ring push … Continue reading

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*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