9/10/16

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This Saturday’s10amWOD will be in dedication of Coach Amanda. She is 37 weeks pregnant and has been doing CrossFit throughout her pregnancy nearly every single day. Her times, movements, and over all attitudes is inspiring.

We want as many of you to join us (be sure to register) as we saran wrap a medicine-ball around you to complete the following WOD:

“Knocked Up”

30-25-20-15-10

Squat Thrust Step-ups
Pull Ups
Double Count Lunges
Run 200m
Rest 1 Minute

WE HIGHLY ENCOURAGE YOU TO SHOW UP REAL EARLY TO GET YOURSELF ALL WRAPPED UP AND READY TO GO

BRING A LARGER T-SHIRT TO WEAR

This is going to be fun, exciting and one amazing time!

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Conditioning:

 

“Mindy”

 

Run 800m

 

-then-

 

15 rounds of:

5x Chest-to-Bar Pullups
10x Goblet Squats (53/35)
15x Elbow to Knee Sit-ups

 

-then-

 

Run 800m

 

Testimonials

*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

Quick Contact Information

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