Wednesday 12/13/2017

*Holiday Party on December 22nd at 8PM, it will be at Riverhouse Grille located at 195 Woodcleft Ave Freeport NY.   It is $35 a head which includes 3 hours of Hors d’oeuvre and open bar.*  We will be collecting before so please let us know if you will be attending.

**GET YOUR ORDERS IN BY FRIDAY 12/15/17  FOR LIGHTHOUSE SWEAT SUITS** You can go to: or contact Amanda for help!!

Strength:  Bench Press 8 x 4 @ 80%

Skill:  EMOM 10

  • Even min 3 muscle ups or progressions
  • odd min 4 pistols or progressions


For time

800 meter row


8 rounds

  • 8 Box Jumps (24/20)
  • 8 Pull Ups
  • 8 Air Squats

then 800 m row


*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