Thursday 2/15/18

“Boohoo the workout was very hard today. I’m going to nap instead of working out tomorrow”-Lazy Lizzy
Don’t be Lizzy. Come workout!

Warm Up
3 Rounds
10 Air Squats
10 Push ups
10 Supermans

Gymnastics Conditioning 
18 HSPU
Rest 1:30
15 HSPU
Rest 1:00
12 HSPU
Rest :45
9 HSPU
Rest :30
6 HSPU
*Doesn’t have to be unbroken
Modification: 10×3 HSPU if you can do HSPU but not that many reps
Modification: Dumbbell Presses if you cannot do HSPU

WOD
5 RFT
6 Burpees
8 Deadlifts (225/155)
12 Pull ups

Midline
4 x 20sec on / 10sec off Plank
4 x 20sec on / 10sec off Right Side Plank
4 x 20sec on / 10sec off Left Side Plank

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