Thursday 10/5/2017

Warm up: 2 rounds

  • 10 Air Squats
  • ME Strict Pull Ups
  • 10 Sit Ups
  • 10 Supermans
  • 25 foot Handstand Walks

Strength: Bench Press – Work up to 3 RM then reduce by 10% and do 2 sets by 3 reps.

WOD

For time:

  • 100 DU’s
  • 20 Ring Dips
  • 20 Back Squats (135/95)
  • 80 DU’s
  • 15 Ring Dips
  • 15 Back Squats
  • 60 DU’s
  • 10 Ring Dips
  • 10 Back Squats
  • 40 DU’s
  • 5 Ring Dips
  • 5 Back Squats

 

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