W.O.D FOR FRIDAY 8/30/13

WEEKLY WARM UP

BAR BELL WARM UP-  7 MIN EMOM

5 FRONT SQUAT 75%

W.O.D

4 ROUNDS FOR TIME

10 PULLUPS

15 SHOULDER TO OVEREAD 135/95

20 AIR SQUAT

300 METER RUN

1 MINUTE REST AT THE END OF EACH ROUND. RECORD THE TIME OF EACH ROUND SEPERATELY.  ADD ALL THE ROUNDS AT THE END FOR YOUR FINAL SCORE/TIME

 

Testimonials

*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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949