Tuesday 8/19/2014

Weekly Warmup

BBW: 4 Sets

4 snatch grip dead lifts @110% of
rest 30 sec
3 hang snatch pulls @110% of snatch
60 sec rest


  • 500 meter row
  • 10 Power Snatches (95/65Rx)(115/80Rx+)
  • 500 meter row
  • 8 Power Snatches (115/80Rx)(135/95Rx+)
  • 500 meter row
  • 6 Squat Snatches (135/95Rx)(155/110Rx+)
  • 500 meter row
  • 4 OHS (165/115Rx)(185/130Rx+)


*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