Monday 7/18/2016

***Reminder to all athletes please start reserving classes as to get ready for next months transition***

Warmup: 5 min AMRAP

  • 10 Wall Balls
  • 5 Strict Pull Ups
  • 15 Sit Ups

BBW: Power Clean + Front Squat + Push Jerk

Starting with an unloaded barbell work on these movements, concentrating on proper form and technique. Coaches will go around and cue you on technique

  • 1PC+1FS+1PJ @ 50% max Power Clean (rest)
  • 1PC+1FS+1PJ @ 60% (rest)
  • 1PC+1FS+1PJ @ 70% (rest)
  • 1PC+1FS+1PJ @ 80% (rest)
  • 1PC+1FS+1PJ @ 90% (rest)
  • 1PC+1FS+1PJ @ 90% +


Find a weight that you can do the complex in the WOD unbroken for the 1st round and prepare for the WOD.


5 rounds for time of:

  • 3 Power Cleans (225/135)
  • 3 Front Squats (225/135)
  • 3 Push Jerks (225/135)
  • 20 Pull Ups
  • Rest 90 seconds


*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