Monday 10/19/2015

3 rounds not for time-3 Muscle Ups or 3 C2B Pull Ups
-10 Air Squats
-25 Foot Handstand Walk or 30 sec holds
-10 Bounding Box Jumps

Back Squat 5 x 5 @ 70% (Be explosive out of the bottom)
10 rounds for total reps. 1 minute of work and 30 secs of rest-5 Calorie Row
-5 Burpees
-5 T2B


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