Wed July 5, 2017

**During this next training cycle we will be doing a lot of pull ups, muscle ups and bar muscle ups.  Please invest in a pair of gymnastics wraps to protect your hands from ripping.**  You can go to www.roguefitness.com and check them out.

Strength

5 sets:

Front squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Bounce out of bottom

BBW

6 sets:

power clean x 2 TNG

Technique should be perfect

WOD

For time:

3 rounds

15 push press (95/65)

20 hand release push ups

25  kettle bell swings (53/35)

30 double unders 

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

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