W.O.D FOR MONDAY 4/14/2014

WEEKLY WARM UP

2 ROUNDS

10 PVC OVER HEAD SQUAT

10 BUTTERFLY PULL-UPS. OR PROGRESSION.

5 RING DIPS

10 V-UPS

BBW

STRICT PRESS. 8-10 REPS EACH SET. 1ST SET @50% THEN 60% THEN 70% THEN 80% DO THE LAST SET @ 50%

W.O.D

21 – 15- 9

KB SWING 53/35

WALL BALL 20/14

POWER SNATCH 95/65

21 OF EACH. THEN 15 OF EACH THEN 9 OF EACH FOR 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

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