Author Archives: CrossFit Lighthouse

Tuesday 7/25/2017

Warmup:  3 rounds 5-8 Muscle Ups or Progression 50 Double Unders 25 foot Handstand Walks or 30 sec holds BBW:  3 rounds 8 Strict Press @ 80% 60 sec rest 8-10 Strict Pull Ups WOD 4 rounds for max reps: … Continue reading

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Monday 7/24/2017

Strength:  Back Squat 5 @ 70% 3 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 10 @ 70% BBW:  Work up to 85% Snatch WOD 6 rounds for time: 6 Front Rack Step Ups (95/65) (24/20″) 9 … Continue reading

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Sunday 7/23/2017

Warmup:  Group Stretch Strength:  Bench Press add 10 lbs 5 @ 70% 3 @ 75% 1 @ 80% 5 @ 75% 3 @ 80% 1 @ 85% 4 @ 80% Partner WOD Amrap 20: 50 Double Unders 40 Goblet Squats … Continue reading

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Saturday 7/22/2017

Warmup:  Coaches choice WOD 10 Power Cleans (185/130) 20 C2B Pull Ups 30 Wall Balls (30/20) 40 Box Jumps (24/20) 50 T2B 40 Box Jumps (24/20) 30 Wall Balls (30/20) 20 C2B Pull Ups 10 Power Cleans (185/130)

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Friday 7/21/2017

Warm up:  3 rounds 50 DU’s 5 Muscle Ups or Progression 50 foot Walking Lunges 20 foot Handstand Walks or 30 sec holds BBW:  Warm up to 80% Snatch (full squat) quickly then 3 sets of 30 secs max effort … Continue reading

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Thursday 7/20/2017

Warmup:  3 rounds 10 High Hang Snatches w/ unloaded barbell 10 Hang Snatches w/ unloaded barbell 10 Snatches w/unloaded barbell Compliments of Coach Joe!!! Strength:  Bench press (225/135) or 80% 5-4-3-2-1 Strict pull ups 10-8-6-4-2 For time. WOD 3 rounds … Continue reading

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Wednesday 7/19/2017

Warmup:  Group Stretch Strength:  Front Squats 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 90% 1 @ 90% BBW:  14 min EMOM 20 KB Swings (53/35) 10 Push Press (115/80) WOD 15 min Row or Airdyne for … Continue reading

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Tuesday 7/18/2017

Warmup:  3 sets 5 + Muscle Ups or Progression 50 Double Unders 10 HSPU Strength & Core: 3 sets 10 Strict Press @ 70% 30 sec rest 15 T2B 1 min rest WOD 4 rounds for time: 400 m run 20 Wall … Continue reading

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Monday 7/17/2017

Warmup:  Please be stretched out and ready to go. Strength:  Back Squat 5 @ 70% 5 @ 75% 5 @ 80% max @ 85% BBW:  EMOM 10 Min 0-4 do 3 TNG Squat Snatches @ 70% Min 5-9 do 1 … Continue reading

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Sunday 7/16/2017

Warmup:  7 sets 30% of your max set of Muscle Ups or Pull Ups Rest 30 secs BBW:  EMOM 6 min 0 – 2      3 Power Snatches min 3 – 5      5 Power Cleans WOD 12 … Continue reading

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Testimonials

*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.



As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.



After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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