Thursday 9/5/2013

Weekly Warmup

Strength: Bench Press 5 sets between 8 to 12 reps. Should be going to failure


For time:

  • 100 Snatches (115/80lbs)
  • Every odd minute do 5 Burpees
  • Every even minute do 10 Double Unders or 10 Tuck Jumps

30 minute time cap.

CrossFit Kids at 4PM

3 rounds or 5 minutes
Bear crawl 50 ft–2 forward rolls — 10 mountain climbers — 2 cartwheels — 1 legged hop over line left leg 25 ft–1 legged hop over line right foot–10 push ups–10 sit ups

6 rounds

  • 15 squats
  • 10 power cleans, unloaded-10#
  • 5 pull-ups (progressions or assisted okay)
  • 200-meter run


*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