Saturday 7/9/2016

Warmup:  Coaches Choice


  • Odd – 8 Sumo Deadlifts (225/155)
  • Even – 8 HSPU’s



In teams of 2
For Time
400m Wallball carry (20/14) (both partners must be carrying a Wallball)
40 pull ups ( 1 person working at a time)
30 burpees (1 person working at a time)
400m Wallball carry (same as above)
40 hang cleans (115/75) (1 person working at a time)
30 shoulder to OH (115/75) (1 person working at a time)
400m Wallball carry (same as above)
40 box jumps (24/20) (1 person working at a time)
30 cal row (each)


*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