W.O.D FOR MONDAY 12/08/2014

WEEKLY WARM UP

2 ROUNDS

10 PVC OVERHEAD FACING THE WALL

5 STRICT TOES TO BAR

10 HOLLOW ROCK

10 SUPERMAN

10 WALL BALL20/14

 

BBW TABATA PUSH PRESS U CHOOSE WEIGHTS MULTIPLY WEIGHT X REPS

SUGGESTION IS 65/45 BUT USE WHAT EVER YOU WANT AS LONG AS FORM IS CORRECT

 

LADDER UP TO 1 > 10 > 1

BOX JUMP , V-UP , JUMPING LUNGE STEP

10 DOUBLE UNDERS EVERY TIME BEFORE YOU MOVE ON TO THE NEXT # IN THE LADDER. EX.

 

 

 

 

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