Author Archives: CrossFit Lighthouse

Thursday 2/08/18

Warm Up 3 Rounds 30 Cal Bike Rest 1 minute between sets BBW 8 minute EMOM 7 Power Clean @70% 7 Bench Press @70% WOD 50, 40, 30, 20, 10 Wall Balls (20/14) T2B DU’s

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Wednesday 2/7/2018

Register for the open: We will be having Friday Night Lights during the last two classes on Friday Night which will be from 7pm to 8pm.  All are welcome to sign up and see where you place in the … Continue reading

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Tuesday 2/6/2018

Warm up:  Group Stretch Barbell Warmup:  Take 15 minutes to work on your 1 RM Jerk from the rack. Cathy learning her Double Unders.   WOD For time: 100 DU’s 3 rounds of: 10 Overhead Squats (135/95) 10 Ring Rows … Continue reading

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Monday 2/5/2018

Warm up:  3 rounds 10 Air Squats 10 V Ups 10 Supermans 10 Push Ups BBW:  8 min Amrap 11-13 Thrusters @ 50% 10 C2B Pull Ups WOD 5 rounds for time: 500 m row 10 HSPU’s

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Super Bowl 52 WOD

1st Quarter:  6 min Amrap 15 Wall Balls (20/14) 20 Russian Twist (20/14) med ball 30 DU’s 2nd Quarter:  6 min Amrap 15 KB Swings (53/35) 20 Goblet Squats 15 T2B Halftime – 3 min rest 3rd Quarter:  6 min … Continue reading

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Saturday 2/3/2018

BBW:  EMOM 6 Hi- hang Snatch Hang Snatch Snatch Every 2 mins increase weight (95/115/135)M, (65/80/95)W Partner WOD Teams of 2 For time: 150 cal bike 100 Pull-ups 200 Push-ups 300 Squats 150 cal bike One partner works at a … Continue reading

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Friday 2/2/2018

Warm up:  Amrap 6 30 crunchers 20 leg lifts 10 v ups BBW:  5 rounds for time:  10 min cap 12 strict press @ 60% of bodyweight 60 DU’s WOD:  Angry Jackie! For time: 2000 m row 50 thrusters (95/65) … Continue reading

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Thursday 2/1/2018

Warm up:  5 min AMRAP 10 Shuttle Runs 20 Mountain Climbers 20 Sit Ups BBW:  EMOM 10 (use 2 barbells & try to work with a partner) Odd min – 7 Power Cleans @ 70% 1rm Even min – 7 … Continue reading

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Wednesday 1/31/2018

Warm up:  6 min AMRAP 10 Air Squats 10 Ring Rows 10 Sit Ups BBW: 10 min Cap – Ladder Down 10,9,8,7,6,5,4,3,2,1 Deadlifts (135/95) HSPU’s WOD 8 rounds for time 20 Cal Row 1 min rest

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Tuesday 1/30/2018

Warm up:  5 x 250m row rest 30 sec’s between BBW:  5 rounds (10 min Cap) 10 OH Alt. Lunges (75/55) 20 Push Ups WOD For time: 100 DU’s 50 T2B 80 DU’s 40 T2B 60 DU’s 30 T2B 40 … Continue reading

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*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

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