Saturday 10/6/2013

Nutrition Challenge starting October 13 Sunday morning at 7 AM and continuing until November 17.  There will be a Sunday 7 AM class added for the challenge.  Weekly we will have Q&A, weigh ins and fat burning WOD’s on Sunday at 7AM.  There will be 1st, 2nd and 3rd prizes.  Sign up on the White Board when you get in.

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge.  Sign up under CF Lighthouse and become part of the team. Register here:

***There is no password for the team***

BBW:  3 Position Power Clean – Above Knee – Below Knee – Ground – 3 x 3 @ 70% max.


AMRAP 1 minute C&J @ 75%

– REST 2 Minutes-

  • 30 Wall Balls (20/14/)
  • 15 Snatches (95/65)
  • 30 Wall Balls (20/14/)
  • 12 Snatches (115/95)
  • 30 Wall Balls
  • 9 Snatches (135/95)


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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