WOD

WOD for Wednesday 12/6/2017

Warm up: 4 min Partner AMRAP (one partner does wall sits while the other does the movement) Min 1 M/E Push Ups Min 2 M/E T2B Min 3 M/E Rope Climbs Min 4 M/E Reverse Crunchers BBW: EMOM 9 Min … Continue reading

Posted in WOD|

Tuesday 12/5/2017

Warm up: Stretch Strength: Take 10 mins to find your 1RM Thruster FILTHY FIFTY 50 Box Jumps 50 Jumping Pull Ups 50 Kettle Bell Swings (35/25) 50 Walking Lunge Steps 50 Knees to Elbow 50 Push Press (45/35) 50 GHD … Continue reading

Posted in WOD|

Monday 12/4/2017

Warm up: 6 min AMRAP Odd min T2B Even min Burpees BBW: Take 15 minutes to work up to a heavy Hi-Hang Snatch – Hang Snatch – Snatch Cardio WOD For time: 1000 meter row 100 double-under 750 meter row … Continue reading

Posted in WOD|

Sunday 12/3/2017

Warm up: Coaches choice HERO WOD JOSH For Time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups

Posted in WOD|

Saturday 12/2/2017

Warm up: EMOM 6 15 cal row 15 wall balls 20/14 Strength: 15 mins to find a complex for the day of: 1 strict press 2 push press 3 push jerks 4 split jerks WOD 55 push up cash in … Continue reading

Posted in WOD|

Friday 12/1/17

Warm Up: 6 min AMRAP 20 Russian Twists 10 Over head lunges (25/15lb plate) Strength: Front Squats 5 x 5 @ 75% WOD Cash in: 1 min plank hold (if you drop 10 burpee penalty at the end) 4 Rounds … Continue reading

Posted in WOD|

Thursday 11/30/2017

*Please record your scores on ZenPlanner as the previous day scores will be erased* Warm up: 3 rounds 10 Air Squats 10 Reverse Crunchers 10 Push Ups Strength: Bench Press 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% … Continue reading

Posted in WOD|

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 BBW: EMOM 9 Min 0-2 Hi-Hang, Hang & Snatch @ 70% Min 3-5 Hang & Snatch @ 80% Min 6-8 … Continue reading

Posted in WOD|

Tuesday 11/28/2017

Great first day at the new box. Once again we really appreciate all the help from the family to get us up an running in two days. Amazing job!!! I also want to mention that we do have the store … Continue reading

Posted in WOD|

Monday 11/27/2017

Warm up: EMOM 6 Odd min shuttle runs from rack to rack Even min M/E push ups Strength: Work up to 3rm Deadlift then reduce by 10% and do 5 sets by 3 reps WOD 20 MINUTE AMRAP 6 Deadlifts … Continue reading

Posted in WOD|

Testimonials

*CrossFit lighthouse is the place to be if you want to push your body to the next level. It doesn't matter where your starting point is when it comes to fitness. The coaching staff, along with the people that work-out at CrossFit Lighthouse bring a positive, challenging, invigorating, and addicting atmosphere. Every WOD is hard. Every WOD is challenging. But the hardest part isn't even the workout itself .... It's "walking through the doors". It's coming in proud, knowing you just made the best decision of your life !!!
As soon as you walk into Lighthouse everyone is always excited to see you there. It's never "hey how are you?". But more like "Hey Sammy, what's up dude, Awesome seeing you here, how's the family, how's the job, what's new, are you ready for this WOD"? You can't help it, but find yourself excited knowing you're about to experience something insane, like nothing you've ever experienced before. The challenges become more intense with every second left on the clock, and every drop of sweat that falls from your body to the floor.

The best part about this is that you never feel alone when your working out at Lighthouse. There's always that sense of being a part of a team at Lighthouse. Although it's just you doing the actual WOD, You're never alone working out because not only do you have coaches by your side to make sure that your "form" is perfect - not only are the coaches there to push you, and motivate you, and cheer you on every step of the way - You're never alone because there's always someone next to you experiencing the pain and the determination needed to get to the end of the WOD. There's someone next to you across your left shoulder and right shoulder pushing you to finish this challenge. There's someone there just as hungry to make it to the finish line. It's as if you're running the football for a touchdown and your teammate is there to get you to the "End-zone". I Love that feeling !!!

The coaches are a blessing to have around. They really take their time to explain the workouts and the movements required to hit your goals. Whether it's during the WOD'S, or the specialized classes like Olympic Lifting, they really are passionate and motivating in everything they teach. The coaching staff is always available and approachable if you need help with form, or tips to achieving the next plateau like the "muscle-up".
Some people smile and others cry because everyone knows that when you walk through the doors of CrossFit Lighthouse, you're about to indulge in something fierce, something exhausting, and something worthwhile!!! Working out at CrossFit Lighthouse has not only helped me with reaching my fitness goals, but it has also motivated me outside "the Box". It has helped me with my job and my everyday life becoming mentally strong to endure the next thing. I have developed strong relationships with new friends and motivated old friends to give CrossFit a try. My experience with CrossFit Lighthouse has given me the spark to continue my fitness and become a better person for my co-workers, friends, and family. I thank Jack, Dan, and the rest of the Lighthouse staff for making this experience unbelievable. Can't wait for the next WOD at Lighthouse.
Sincerely,
Sam Juarez*

Sam Juarez *Results will vary on each individual*,

Quick Contact Information

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