Monday 1/13/2014

Weekly Warmup or Coaches Choice: 2 rounds not for time

  • 50 Double Unders
  • 10 Clapping Push Ups
  • 10 Butterfly Pull Ups
  • 10 V-Ups
  • 10 Supermans
  • 20 foot Handstand Walks

Barbell Warmup: 5 Rounds Push Press+Push Jerk+Split Jerk (Progressive Loading every round)

WOD

For time:

  • 21 Ring Rows (24″/20″ box) (Feet must be on a box for RX, no kipping)
  • 21 Deadlifts (225/155)
  • 200 Meter Run
  • 15 Ring Rows
  • 15 Deadlifts
  • 200 Meter Run
  • 9 Ring Rows
  • 9 Deadlifts
  • 200 Meter Run

Testimonials

*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*,

Quick Contact Information

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