Friday 12/6/2017

Warmup 2 rounds

10 air squats

10 push ups

5 chest to ring swings

10 sit ups

20 foot handstand walks or 30 sec holds

BBW: 9 emom

min 0-2 6 power cleans + 1 push jerks @ 60%

min 3-5 4 power cleans + 2 push jerks @ 70%

min 6-8 2 power cleans + 3 push jerks @ 80%



For time:

Starting with 5 – 50 foot shuttle runs and then every 3rd minute thereafter.

6 rounds for time of:

10 T2B

10 Ring Dips

10 KB Swings (53/35)


*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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Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949