Saturday 11/19/2016

Good Luck tomorrow to all our Girls participating in “Girls Gone RX”

Warm up:  Coaches choice


For time:


21-15-9 Reps For Time

  • Deadlift (225/155 lbs)
  • Handstand Push-Ups

At 10 minute mark


21-15-9 Rep Rounds For Time Of:
Clean (135/95)
Ring Dips

At 20 minute mark



9,7,5 reps of:

  • Muscle Ups
  • Squat Snatches (135/95)

30 minute cap


*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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Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949