W.O.D FOR MONDAY 10/14/2013

*****REGULAR HOURS ALL DAY TODAY*******

***You have until Wednesday to reserve your spot***

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge. Sign up under CF Lighthouse and become part of the team. Register here:http://beta.active.com/seaford-ny/running/brick-26-2013 ***There is no password for the team***

WEEKLY WARMUP

10 PVC PIPE OVERHEAD SQUAT

10 SITUP

10 PUSH UPS

3 -5  RINGS TO HIPS.

3 EA. LEG  WEIGHTED PISTOLS  UP TO 53/35

BBW   STRICT PRESS     5,5,5,3,3,1

 

W.O.D

3 ROUNDS FOR TIME

15 SUMO DEADLIFT HIGH PULL 95/65

30 DOUBLE UNDER

15 V-UPS

RUN 400 METER

10 OVERHEAD SQUAT  95/65

15 RING DIP

 

3

 

 

 

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

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