Saturday 9/14/2013

Weekly Warmup

BBW: EMOM 6 minutes

  • 1 set of the Bear Complex. Every 2 minutes increase weight.
  • Men (115/135/155)
  • Women (75/95/115)

Parnter WOD

For time:

  • 400 m run
  • 40 deadlifts (185/155)
  • 40 sit-ups
  • 40 pull-ups
  • 400 m run
  • 30 deadlifts (185/155)
  • 30 sit-ups
  • 30 pull-ups
  • 400 m run
  • 20 deadlifts (185/155)
  • 20 sit-ups
  • 20 pull-ups
  • 400 m run

Reps are split for partners. Runs must be done by each partner. Can’t move on without partner. Only one works at a 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*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949