Monday 7/14/2014

Weekly Warmup:   2 Rounds

  • 250 meter row
  • 10 Clapping Push Ups
  • 10 Sit Ups
  • 20 Banded Good Mornings
  • 10 Pull Ups
  • 20 Foot Handstand Walk

BBW:  3 Sets

  • 10 behind the neck strict presses (Snatch Grip)
  • 60 second rest
  • 10 Strict Pull Ups (Add weight if you can)
  • 60 second rest

WOD

For time: 10,9,8,7,6,5,4,3,2,1 reps of

  • SOH (95/65Rx)(115/80RX+)
  • Overhead Lunge (95/65Rx)(115/80RX+)
  • 50 Double Unders

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

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