Monday 3/21/2016

  • Warmup x 2
  • 10 Air Squats
  • 10 Hips to Rings (Hi Rings)
  • 10 Ring Row Pass throughs (Lo Rings)
  • 10 Bounding Box Jumps
  • 30 Double Unders

BBW: Back Squats 3 x 5 @ 70% + 20 lbs. (Do not advance in weight if you were unable to complete Friday’s Back Squats)

Strict Pull Ups 3 x max reps. If over 15 reps add weight.



For time:

  • 40 DU’s
  • 5 OHS (135/95)
  • 5 Bar Muscle Ups
  • 40 DU’s
  • 10 OHS (115/80)
  • 10 C2B
  • 40 DU’s
  • 15 (95/65)
  • 15 Pull Ups



*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