Wednesday 3/16/2016

Warmup x 2

  • 10 Air Squats
  • 10 Push Ups
  • 10 Pull Ups
  • 10 Bounding Box Jumps
  • 10 Sit Ups
  • 20 foot Handstand Walk

BBW: Bench Press 3 x 5 @ 70% + 10 lbs

Strict Press 3 x 5 @ 70% + 10 lbs (Do not advance in weight if you did not complete required reps from last session. Only go up 5 lbs.)

WOD

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

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