Thursday 11/30/2017

*Please record your scores on ZenPlanner as the previous day scores will be erased*

Warm up:  3 rounds

  • 10 Air Squats
  • 10 Reverse Crunchers
  • 10 Push Ups

Strength:  Bench Press

5 @ 70%
3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80%
1 @ 85%
4 @ 80%

“Lungs on Fire”

3 rounds for max reps:

  • Power Cleans (135/95)
  • Double Unders
  • Pull Ups
  • Row (Calories)
  • Sit Ups

In this workout with a 17 minute clock (Fight Gone Bad) you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Testimonials

*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949