Tuesday 11/15/2016

Warm up:

6 min Abs

  • 1 min sit ups
  • 1 min v ups
  • 1 min flutter kicks
  • 1 min russian twist (use a light kb)
  • 1 min revers crunches
  • 1 min sit ups

BBW: 15 mins to build to a heavy Hi-Hang Snatch



20 min AMRAP

  • 20 cal row
  • 20 OHS (95/65)
  • 20 Bar facing burpees


*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