Monday 10/7/2013

Nutrition Challenge starting October 13 Sunday morning at 7 AM and continuing until November 17.  There will be a Sunday 7 AM class added for the challenge.  Weekly we will have Q&A, weigh ins and fat burning WOD’s on Sunday at 7AM.  There will be 1st, 2nd and 3rd prizes.  Sign up on the White Board when you get in.

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge.  Sign up under CF Lighthouse and become part of the team. Register here:

***There is no password for the team***


Weekly Warmup:  2 rounds of:

  • 10 Jumping Air Squat
  • 10 Clapping Push Ups
  • 10 Strict Pull Ups
  • 10 Hanging Leg Raisers (feet touch bar-no kip)
  • 20 Supermans
  • 20 ft Handstand Walks or 20 Sec Holds

Strength:  Power Jerk from the Rack –  reps of 5, 5(70%), 3, 3(80%), 1, 1, 1(90+%)


5 min AMRAP

  • 10 Power Snatch (95/65)
  • 100 M Run

-Rest 2 minutes-

5 min AMRAP

  • 10 Thrusters (95/65)
  • 20 Double Unders


*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.

As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.

After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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