Sunday 10/8/201710

Warm up: 3 rounds

  • 250 M Row
  • 25 KB Front Squats (light)
  • **10 min cap**

Strength: Build to heavy power clean in 10 mins, then 5 minutes to work on light power cleans for technique and efficiency leading into the WOD.


3 rounds for time:

  • 10 Power Cleans (135/95)
  • 10 Burpees

2 rounds

  • 15 Power Cleans (155/105)
  • 15 Lateral Burpees Over Bar

1 round

  • 30 Power Cleans (185/125)
  • 30 Bar facing Burpees

**30 min 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*,

Quick Contact Information

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