Sunday 1/22/2017

Warm up: 2 rounds

  • 10 Air Squats
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Strict Pull Ups

Skill: Take 15 mins to work on Handstand Walking, Rope Climbing or Double Unders.


8 rounds of 20 secs of work 10 secs of rest. Complete 8 rounds before moving on to next exercise. This is a total count you can start at any station you want. Set the clock for 32 rounds of tabata. No rest between exercises.

  • Tabata Shuttle Runs (from rack to wall)
  • Tabata Row for Calories
  • Tabata Double Unders
  • Tabata KB Swings (53/35)


*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