Tuesday 9/3/2013

Reminder tomorrow 6am class has been moved to 5:45 and CrossFit Kids will start tomorrow at the 4PM class. If and adult wants to workout there is Open Mat in the garage.

Weekly Warmup: 2 rounds of:

  • 2 Rope Climbs
  • 10 V-ups
  • 10 Supermans
  • 10 Air Squats
  • 20 ft Handstand Walks (30 sec holds)

Strength: Deadlift 5 sets of 8 to 12 reps. If you can only do 7 reps lower the weight, if you are able to 13 reps make it heavier.


15 minute AMRAP

  • 6 HSPU
  • 10 Box Jumps (24/14″)
  • 1 Rope Climb (Must touch the top part of the beam for RX)

CrossFit Kids

3x or 5:00
Bear crawl 50 feet, forward roll 25 feet, 1 legged jump over line drill 25 feet, 50 ft side shuffle, 50 ft bum kickers, 3 broad jumps


12:00 AMRAP

  • 50 meter row
  • 1 rope climb or beginner rope climb
  • 8 box jumps, 12”-24”
  • 8 knees-to-elbows or knee raises



*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.

As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.

After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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