Wednesday 12/15/2015

Warmup 2x

  • 10 Jumping Air Squats
  • 5 Strict Pull Ups
  • 10 Ring Dips
  • 10 V Ups
  • 10 Pistols (alt)


Find a 1 rep max

  • Strict press
  • Push Jerk

Open WOD 14.4

Amrap 14

  • 60 cal row
  • 50 Toes to bar
  • 40 wallballs
  • 30 cleans 135/95
  • 20 muscle ups (MOD: 20 Chest to bar and 20 dips) Muscle Up Progressions are also an option



*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