Tuesday 12/6/2016

Warm up:  500 m row x 2 – rest 1 min in between

We are starting a new Squat Program courtesy of Coach Justin.  This is a 12 week intense program that will guarantee results if you follow it.  You will be doing it 2 times a week and it will be on Tuesday and Thursday.  The WOD’s will be shorter on these days.  Get ready to be “Lighthouse Strong”.

Strength:  Take about 30 mins to work on Back Squat and Front Squat

Back Squat

  • 1 by 10 reps @ 60%
  • 1 by 8 reps @ 70%
  • 1 by 6 reps @ 75%
  • 1 by 4 reps @ 80%

Front Squat

  • 1 by 5 reps @ 60%
  • 1 by 5 reps @ 70%
  • 1 by 5 reps @ 70%
  • 1 by 5 reps @ 70%



10 min AMRAP

  • 10 Power Sntach (95/65)
  • 10 Bar Facing Burpees

***Remember if you have 10lb plates on the bar do not drop from overhead as it will damage the plates.  Controlled drops.**


*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

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