Sunday 4/3/2016

Warmup x 3 or Coaches Choice

  • Samson Stretch
  • 10 Overhead Squat w/ unloaded barbell
  • 10 Sit-up
  • 10 Supermans
  • 10 Pull-ups
  • 10 Dips

BBW:  Max rep Strict Pull Ups.  I want everybody to attempt a 1 Rep Max on the following you have from Monday to Sunday: Back Squat, Snatch, Strict Press, Bench Press, Clean & Jerk and find your Max Reps on Strict Pull Ups. You don’t have to follow the order but you need to get it done this week.

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WOD

“Tabata This!”

Tabata Row (Calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Testimonials

*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