Sunday 6/5/2016

Warmup: AMRAP 6

In teams of 2 – start at any movement – use KB’s if we don’t have enough Farmer Carry’s.

  • 100 Foot Farmers Carry (135/95) each partner carries 50 feet
  • 10 C2B Pull Ups
  • 10 Push Ups
  • 10 Sit Ups

Skill: Work on Handstand Walking

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WOD 2: “The Silver 60”

For Time:

60x Goblet Squats (53/35)
60x Kettlebell Swings
60x Bar Facing Burpees
60x Deadlifts (155/110)
60x Double Unders
60x Calorie Row

Athletes MUST alternate every 60secs

Athletes do not have to alternate on the rower BUT if they want to alternate it MUST be done at 60 second marks.

Time Cap: 12min

 

Testimonials

*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.



As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.



After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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