Sunday 11/13/2016

Stretch:  Coaches choice

Warm up:  Tabata row for calories

Strength:  Deadlifts 5 sets by 3 reps at 85%



EMOM to failure.

  • 1st min 1 shuttle run & 10 DU’s
  • 2nd min 2 shuttle runs & 10 DU’s
  • 3rd min 3 shuttle runs & 10 DU’s
  • 4th min 4 shuttle runs & 10 DU’s etc……………

**Once you fail you will continue to make the shuttle runs but not do the DU’s until the last man or woman fails**


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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Bellmore, NY 11710.
Phone: 516-308-4070
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