Monday 8/26/2013

Weekly Warmup:  2 rounds of

  • 3 Muscle Ups (Ring Row to Ring Dip)
  • 20 ft Handstand Walks (Handstand Holds alt touching shoulders)
  • 10 Box Jumps (work on rebounding)
  • 10 Butterfly Pull Ups (work on kipping)

Strength:  Shoulder Press 5 x 10


21, 15, 9 reps of

  • Squat Cleans (155/105lbs)
  • Handstand Burpees

***RX for Squat Cleans means your hip crease must be lower than your knee crease at the bottom and then a full lockout of your knees and hips before dropping the bar off of your shoulders at the top.***

***Modification for Squat Cleans is a Power Clean.  Modification for Handstand Burpee can be a Handstand Lockout to a decent into a Burpee, or Reverse Wall Walks to Burpee.  If your modification is knees on the box complete the reps of the knees on the box then do your Burpees.***


*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