Monday 8/14/2017

Strength: Front Squat

4 sets 3 reps @ 70% after 3rd rep do another rep with 1 sec pause in the hole and bounce out quickly.

BBW: Take about 10 to 15 mins

4 sets: High hang clean + hang clean + jerk 2 minutes rest between sets


3 rounds for time:

  • 500m row
  • 10 toes to bar
  • 5 clean and jerks (185/130)
  • 10 burpees over bar
  • 10 Chest to bar 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