Monday 3/7/2016

Warmup x 2

  • 10  OHS w/ Pvc
  • 10 Push Ups
  • 10 Bounding Box Jumps
  • 10 T2B
  • 10 Supermans
  • 5 C2B Pull Ups

BBW:  New Cycle.  

Back Squat 3 x 5 @ 70%.  For those of you that are having trouble staying vertical on your back squats.  Do 3 sets of 15 reps reverse GHD after WOD.  If you are able to do more than 15 reps add weight.

then 3 sets max reps of strict pull ups.  If you are doing over 15 pull ups you must add weight.


For time:  (you can only use 1 barbell)

  • 30 Power Cleans (135/95)
  • 30 Pull Ups
  • 30 Thrusters (95/65)
  • 30 Ring Dips

Cash Out

100 Flutter kicks


*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

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