Friday 12/1/17

Warm Up:

6 min AMRAP

20 Russian Twists

10 Over head lunges (25/15lb plate)


Front Squats

5 x 5 @ 75%


Cash in: 1 min plank hold (if you drop 10 burpee penalty at the end)

4 Rounds

200 meter run

5 burpee bar muscle ups


9 Thrusters (95/65)

Cash out: 1 min plank hold (if you drop 10 burpee penalty at the end)



*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*,

Quick Contact Information

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