In teams of 2 Tag Team Style


10 min. Ladder


3 Power Snatch (115/75)
30 D/U
6 Power snatch
30 D/U
9 Power Snatch
30 D/U


-3 min. rest-


10 min. AMRAP


3x Bar Muscle Ups
6x Double Jump Bar-Over-Burpees
9x KBS (70/53)


– 3 min. rest-


For Time with a 10min Time Cap



Deadlifts (225/135)
Box Jumps (30/24)


*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