February 10, 2016

February 10, 2016

Warmup x 2

  • 500 m row
  • 10 Push Ups
  • 10 Atomic Sit ups
  • 10 Pull Ups

BBW: Clean & Jerk

3 sets by 5 reps @ 70% (Work on perfect form)




2 rounds for time of:

  • 60 Double Unders
  • 40 Wall Balls (20/14)
  • 20 Pull Ups

Every 3 minutes complete 5 Burpees-WOD starts with 5 Burpees

Cash Out- Tabata

  • 20-Atomic Sit Ups
  • 10-Supermans


*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*,

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2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949