Tuesday 7/19/2016

***Reminder to all athletes please start reserving classes as to get into the habit for next months transition***

Warmup: 5 min AMRAP

  • 5 Air Squats
  • 5 Push Ups
  • 5 Supermans
  • 5 V-Ups

Skill: Coaches will go over the kipping Toes to Bar. Those athletes with shoulder mobility issues will practice on the rings.

BBW: Deadlift – work on doing heavy singles to prepare for wod. Those athletes that have issues with getting into a good deadlift position work on a Sumo Deadlift. Prepare for WOD by using weight that you can do 5 reps without compromising your lumbar curve.

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15 min AMRAP

  • 400 meter run
  • 20 Toes to Bar
  • 10 Deadlifts (225/155)


*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