Tuesday 10/01/2013

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge.  Sign up under CF Lighthouse and become part of the team. Register here:  http://beta.active.com/seaford-ny/running/brick-26-2013

***There is no password for the team***

Weekly Warmup

Strength: Deadlifts work up to your 90% of 1RM then do 4 sets of 3 reps with 90 to 180 seconds rest. (If you feel you will compromise your back then do Sumo Deadlifts)


For time:

50 Push-ups (Chest must hit ground and full lockout on elbows)


1, 2, 3, 4, 5, 4, 3, 2, 1 reps of:

  • Power Clean & Jerk (185/130lbs)
  • Box Jumps (30″/24″)


50 Pull-ups


*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