Monday 4/6/2015

***5:45 am classes will be cancelled from 4/6/15 to 4/7/15 at LH1***

***ON Wednesday 4/8/15 there will no 10 am class at LH2***

Weekly Warmup x 2 rounds

  • 10 Clapping Push Ups
  • 20 Air Squats
  • 10 Pull Ups (Work on C2B)
  • 10 Hips to Rings (Muscle Up Progression)
  • 20 Foot Handstand Walk


Back squats
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 95%


This is a day that you should not cherry pick.  You must do in this order and rest as needed in between.

Rowing Time Trials:
500 m Row
100 m Row
250 m Row
1000 m Row

Cash Out

Tabata Abs

  • Max effort Crunchers on the 20 secs
  • Max effort Supermans on the 10 secs


*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.

As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.

After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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