W.O.D FOR MONDAY 9/30/2013

Weekly Warmup
2 rounds
Stand as close as u can to the wall, reach for the sky and do 10 air squat
10 knees to elbows
2 rope climb. Legless if your able
10 Superman

BBW
Tabata Strict Press. 45/25

W.O.D
5 ROUNDS

10 RING ROW (NO KIP. MAINTAIN PLANK POSITION THROUGHOUT)

15 AIR SQUAT

20 SIT UP ( HANDS TOUCH THE FLOOR BEHIND YOU AT THE BOTTOM. AND TOUCH THE FRONT OF YOUR TOES AT THE TOP)

25 JUMPING JACKS. (HANDS SLAP YOUR THIGHS AT THE BOTTOM. HANDS CLAP AT THE TOP)

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