Thursday 12/29/2016

The 5 week Nutrition Challenge will be held at CrossFit Lighthouse 2450 Charles Court N Bellmore, NY 11710 on January 7 at 10 am and ending on February 11, 2017.  516-308-4070

The CrossFit store is open until December 30th, so order you new apparel now, you must be logged in to your member login for the purchase to work.

Strength:  Take about 30 mins

  • Back Squat 1 by 8 @ 65%, 1 by 8 @ 70%, 1 by 8 @ 75% 1 by 8 @ 80%
  • Front Squat 1 by 5 @ 60%, 1 by 5 @ 65%, 1 by 5 @ 70%, 1 by 5 @ 70%

WOD

  • 5 Bar Muscle Ups
  • 21 Power Cleans (185/130)
  • 21 HSPU
  • 5 Bar Muscle Ups
  • 15 Power Cleans
  • 15 HSPU
  • 5 Bar Muscle Ups
  • 9 Power Cleans
  • 9 HSPU

Cash out:

On your own Tabata Plank 20 secs of work 10 secs of rest for 8 rounds.

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