W.O.D FOR THURSDAY 7/3/2014

NOTE:  ****4th of July Hours****

7:00 AM and 8:00 AM Lighthouse 1
9:00 AM and 10:00 AM Lighthouse 2

Come in and wod and make sure to wear your RED WHITE AND BLUE!

WEEKLY WARM UP

BAR BELL WARM UP’

BENCH PRESS  15 MIN.  5,5,3,3,3,1,1,

W.O.D

7 MIN AMRAP

10 POWER CLEAN 135/95   RX + POST WEIGHT

15 TOES TO BAR

20 DOUBLE UNDER

3 MINUTE REST

7 MIN AMRAP

10 FRONT SQUAT 135/95  RX + POST WEIGHT

ROW 250 METERS

10 HAND RELEASE PUSH UP

Testimonials

*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949