Sunday 12/11/2016

Warm up:  Stretch

Strength:  5 sets of 100 foot farmers walks, work up to a heavy weight.  (Post your weights in zenplanner)


Partner WOD

Break up anyway you want.

Every 3 minutes you must do 5 (50 foot shuttle runs) (both partners)

3 Rounds

30 Power Cleans (135/95)
30 T2B
20 Push-ups
20 Box Jumps (24)(20)
10 Front Squats (155)(105)
10 Muscle-ups (sub 2 C2B Pull-ups + 2 Ring Dips = 1 Muscle-up)



*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