Tuesday 12/20/2016

The 5 weekNutrition Challengewill 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

Warm up: 2 rounds

  • 10 Pull ups
  • 10 Air squats
  • 10 Sit ups
  • 10 Supermans
  • 10 Push ups
  • 20 foot handstand walk or 30 sec hold

BBW: EMOM 9 “Snatch”

  • First 3 mins – 1 Hi-Hang – 1 Hang – 1 Snatch @ 60%
  • 2nd 3 mins 1 Hang – 1 Snatch @ 70%
  • 3rd 3 mins – 1 Snatch @ 80%

*Increase weight as form permits*


3 rounds for time:

  • 400 meter run
  • 15 pull ups
  • 25 box jumps (24/20)
  • 15 pull ups

Cash out: 100 Flutter Kicks using a 4 count.


*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

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949