January 18, 2016

***Last chance to sign up for Lurong Living Challenge***

//www.challengeseries.lurongliving.com/resolution16/

Tuesday night at 9PM 1/19/16 we will be doing weigh ins, measurements and photos. We will also program the WOD’s from Lurong Living Challenge on Friday all day. If you can’t make that night get with one of the Coaches to get your measurements. If you feel you have a chance to win on any of the WOD’s you must videotape yourself and follow Lurong Livings requirements for submission of videos.

Warm Up
3 Rounds

  • 25ft handstand walk or 30second handstand hold
  • 10 box jumps
  • 15 situps
  • 20 Air Squats

Strength Snatch
Take 10 minutes to Work To 90% or 1RM then
8×1 @90%

WOD *BENCHMARK* JACKIE

FOR TIME

  • 1000M Row
  • 50 Thrusters 45/35
  • 30 Pull Ups

Testimonials

*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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