W.O.D FOR MONDAY 1/19/2014

WEEKLY WARM UP

2 ROUNDS OF

10 BUTTERFLY PULLUPS

10 PVC OVERHEAD SQUAT FACING THE WALL

3 PISTOLS EA. LEG

10 SUPERMANS

BBW  STRICT PRESS  STARTING AT 40% INCREASING BY 10% EA. SET 5,5,5,3,3,1.1

W.O.D

12 MIN AMRAP

18 D.U.

12 FRONT SQUAT 95/65

7 OVERHEAD SQUAT

3 HAND STAND PUSH UP

THIS IS FOR ALL YOU FOOTBALL FANS OUT THERE.   PLEASE TELL ME YOU CAN FIGURE THIS OUT.

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