Monday 5/2/2016

Warmup:  10 min EMOM

  • Odd minute 20 DU’s
  • Even minute 5 C2B Pull Ups

PR Week:  Back Squat find your 1RM (If you hit a PR please post on Facebook)  Coaches try to get video and send to Amanda.

This week you will be finding your 1RM on the following:  Back Squat, Snatch, C&J, Deadlift, Strict Press, Bench Press and your max Strict Pull Ups.  Next week we will do a De-load and concentrate on technique and skill.



20 min AMRAP

  • 3 HSPU
  • 6 Box Jumps (24/20)
  • 9 T2B
  • 12 Alt. Lunges


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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