Wednesday 11/29/2017

Warm up:  3 rounds

  • M/E Strict Pull Ups
  • 20 Walking Lunge
  • 10 Sit Ups
  • 10 Supermans
  • 25 ft Handstand Walks


  • Min 0-2 Hi-Hang, Hang & Snatch @ 70%
  • Min 3-5 Hang & Snatch @ 80%
  • Min 6-8 Snatch @ 90% +


4 rounds for time:

  • 400 Meter Run
  • 10 Alt. KB Snatches (53/35)
  • 10 Goblet Squats
  • 15 V-Ups


*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