W.O.D FOR MONDAY 8/04/2014

WEEKLY WARM UP

2 ROUNDS

SAMSON STRETCH

10 SIT UPS, 10 PUSH UPS, 10 RING DIPS, 10 SUPERMAN ,10 HOLLOW ROCK , HAND STAND WALK OR PROGRESSION

BBW

BACKSQUAT 5,5,3,3,3,1 STARTING @40% OF YOUR MAX AND INCREASING BY 10% EA SET.

W.O.D 3 ROUNDS

(COACHES F3 FOR FGB COUNT CLOCK IT WILL BEEP EVERY MIN)

1 MIN ROW FOR CALORIES

1 MIN REST

1 MIN BOX JUMP 24/20

1 MIN REST

1 MIN PULL UPS

1 MIN REST

 

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