W.O.D FOR WEDNESDAY 1/22/2014

***** NOTICE *****

NO AM CLASSES. NORMAL SCHEDULE STARTING @ 2 PM

WEEKLY WARM UP

BBW. FRONT SQUAT. 5,5,5,3,3,1,1 STARTING @ 40% OF YOUR MAX BUILD TO 90%

W.O.D

IN THE STYLE OF FIGHT GONE BAD

DOUBLE UNDER

TOES TO BAR

CALORIE ROW

BOX JUMP

BURPEE

THIS IS 3 – 5 MINUTE ROUNDS. KEEP YOUR REP COUNT THROUGHOUT THE STATIONS. YOU WILL SPEND 1 MINUTE AT EACH STATION. WHEN THE CLOCK BEEPS OR COACH YELLS “ROTATE” YOU IMMEDIATELY GO TO THE NEXT STATION AND CONTINUE WHERE YOU LEFT OFF IN YOUR REP COUNT. THERE IS NO BREAK BETWEEN STATIONS UNTIL YOU’VE BEEN THROUGH ALL 5 STATIONS. THERE WILL BE A ONE MINUTE BREAK, THEN YOU BEGIN ROUND 2. START A NEW REP COUNT FROM THE BEGINING. COACH WILL ASK YOUR COUNT DURING THE ONE MIN BREAK. YOUR SCORE IS THE TOTAL OF ALL 3 ROUNDS.

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