Monday 12/5/2016

Warm up:  2 rounds

  • 10 Air Squats
  • 10 Supermans
  • 5 C2B Pull Ups (Work on kip or Butterfly)
  • 10 Sit Ups
  • 20 Foot Handstand Walks or 30 sec holds

BBW:  Take 10 to 15 mins to work up to a heavy Snatch.

unspecified-4

WOD

20 min AMRAP (Ladder up by 2 reps each round) **(Every 4 mins do four 50 foot shuttle runs, so min 4, 8, 12 and 16)

  • 2 Ring Rows
  • 2 HR Push Ups
  • 2 Front Rack Lunges (95/65)
  • 4 Ring Rows
  • 4 HR Push Ups
  • 4 Front Rack Lunges
  • 6 Ring Rows
  • 6 HR Push Ups
  • 6 Front Rack Lunges……………….

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