Monday 11/16/2015

Warm up: 

7min Emom:

20 air squats
10 push-ups


Strict Press

From the squat position. Work up to a heavy double. If you can’t do the press from the squat position, do a strict press from the split jerk position.


Cash in: 1 minute handstand hold
200m run
40dl 95/55
400m run
40back squats 95/55
800m run

Rest 3min then:

Cash in: 1 minute handstand hold
10 Power Cleans 95/55
20 Push Press 95/55
30 Deadlifts 95/55
40 Back Squats 95/55
**5 Burpee Penalty every time you drop the bar**


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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