Tuesday 7/26/2016

Warmup: 10 min AMRAP

  • 10 Bounding Box Jumps
  • 20 Foot Handstand Walks or 30 sec Handstand Holds
  • 10 T2B
  • 10 OHS with PVC
  • 10 Supermans

BBW: Starting with an unloaded barbell or Pvc pipe depending how advanced you are. The coaches will take you through the progression of the Snatch. Starting from the Hi-Hang Snatch then the Hang Snatch continuing into the Full Snatch. Do 10 sets of the above to build muscle memory and wait for the coach to give you the okay to add weight.



Snatch 7 sets x 1 rep. Your workout doesn’t start until you reach 80% of your max.

Cash Out

100 Lying Leg Raisers


*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