Wednesday 7/20/2016

***Reminder to all athletes please start reserving classes as to get into the habit for next months transition***

Warmup:  5 min cap

  • 50 DU’s
  • 5 ring rows
  • 40 DU’s
  • 4 ring rows
  • 30 DU’s
  • 3 ring rows
  • 20 DU’s
  • 2 ring rows
  • 10 DU’s
  • 1 ring row

Skill:  Take 7 to 10 mins to work on the kipping ring dip.

BBW:  From the rack start warming up on the back squat do sets of 3 reps and increase as you go.  Start preparing a weight that you will use in the wod.  For the 1st round you should be able to do 10 reps unbroken, so find a weight that you can manage for the wod.



3 rounds for time:  20 min cap – clock will stop at 20 mins so choose your weights wisely.

  • 500 m row
  • 10 back squats (225/155)
  • 20 dips
  • 30 sit-ups


*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.

As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.

After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949