Monday 8/21/2017

Strength: Front Squat 4 x 3 @ 70% with 1 sec pause in the bottom

BBW: 5 min EMOM

  • Min 1 Hi-hang Clean + Hang Clean + Jerk @ 60%
  • Min 2 Hi-Hang Clean + Hang Clean + Jerk @ 65%
  • Min 3 Hi-Hang Clean + Hang Clean + Jerk @ 70%
  • Min 4 Hi-Hang Clean + Hang Clean + Jerk @ 75%
  • Min 5 Hi-Hang Clean + Hang Clean + Jerk @ 80%


3 rounds for time:

  • 800 m run
  • 20 burpees over the bar
  • 10 T2B
  • 5 P Clean & Jerk (185/130)


*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*,

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2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949