Saturday 8/23/2014

Weekly Warmup or Coaches Choice

BBW: Overhead Squat from the rack. Work up to a Heavy 3 rep max.


Complete as many reps as possible in 3 mins(amrap) of

  • 20 cal row
  • 30 wall balls (20/14lbs)(30lbs/20lbsRX+)
  • 20 box jump overs (24/20″) (30/24″rx+)
  • 30 SDLHP (95/65lbs)a( 115/80Rx+)
  • 20 toes to bar
  • 30 push press (95/65lbs)(115/80rx+)
  • 20 burpees
  • 400 meter run with 20 lbs medicine ball

1 min rest then repeat for 6 min amrap

1 min rest then complete for time


*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