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.**


*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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