Wod for Wednesday 6/20/2012


Deadlifts – 4 sets of 7 reps


10 – 100 meter wind sprints, your lowest time will count for the board.

This type of exercise is mentally and physically challenging as you will be trying to beat your time each wind sprint. The benefits of this exercise is burning a high amount of calories when you do it. Your metabolism will elevate and expend calories throughout the day. Wind sprints forces you to contract your abdominal section giving you the best abdominal exercise without even doing a sit-up or leg raiser. Or in our case Tabata abs.


*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