Fright Nite CrossFit Throwdown 10/25/13

***There will only be AM classes***

***The Fright Nite CrossFit Throwdown will start at 7PM and end around 9:30PM. We will be using the parking lot for the WOD’s. CrossFit Lighthouse’s theme will be Superheroes, so please wear a costume.***

Weekly Warmup1383578_448798295229300_839184021_n

Strength: Back Squat 5 x 3 @ 85% then 1 x 20 @ 45%


4 rounds for time of:

  • 20 KB Swings 53/35
  • 20 Double Unders
  • 20 Alt DB Snatches
  • 20 Double Unders

EMOM 5 Wall Balls 20/14


*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

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