Friday 1/18/2013

• Deadlifts 
5x3 @ 80%
4x2 @ 85%
3x1 @ 90% 
* Rest 30 seconds in between each set*

4 Rounds 
•20 Double unders
•5 Squat clean thrusters 135/95
•40 Double unders
•10 Burpee pull-ups

*Mod for burpee pull-ups will be to perform one burpee followed by a jump at the end of the burpee that allows you to either touch or grab the pull-up bar over head
Double Under Clinic Sunday February 17, 2013 at 12 noon. Here is the link to register CrossFit Lighthouse members and friends will get $10 off of registration by using Coupon Code: LIGHTHOUSE


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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