W.O.D FOR WEDNESDAY 8/06/2014

WEEKLY WARM UP

BBW

DEADLIFT. LIKE WITH EVERY LIFT WE DO. THIS IS ALL ABOUT THE FORM.

IF YOU ARE NEW AND DON’T HAVE A MAX LIFT ON THIS. TODAY IS NOT THE DAY TO FIND OUT. KEEP TO A MANAGEABLE WEIGHT AND WORK FORM. ASK YOUR COACH TO WATCH YOUR LIFT TO ENSURE PROPER FORM.

5,5,3,3,3,1 TOP OUT AROUND 85%

W.O.D

EMOM SHUTTLE RUN AND 10 DOUBLE UNDER

EVERY MINUTE ON THE MINUTE THE ATHLETE RUNS 25′ AND TOUCHES THE GROUND W/HAND THEN PERFORMS 10 DOUBLE UNDERS WITHIN THE MINUTE.

SHUTTLE RUNS INCREASE EACH ROUND WHILE DOUBLE UNDERS REMAIN THE SAME @10 EVERYONE RUNS A MINIMUM OF 10 ROUNDS REGARDLESS OF WHETHER YOU MAKE IT IN TIME OR NOT. IF YOU ARE OUT YOU MUST PERFORM 1 AIRSQUAT FOR EACH DISTANCE TRAVELED BY ATHLETES STILL GOING. EX: YOUR OUT BUT SOME NUT IS ON ROUND 18. YOU HAVE TO DO 18 AIRSQUATS. 🙂

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