CrossFit Lighthouse – Gym – Bellmore-Monday 3/13/2017

Warm up: 5 mins of Cindy

BBW: Week 3

  • 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max

Open Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Here is some additional lifts. The lifts must be done in Olympic Lifting area and after your class on your own time and must not affect the current class.

  • Snatch Pull – 100% (of sn) x 4 sets x 3 reps
  • Back Squat – 70% x 5, 75% x 5, 80% x 5, 5RM
  • Push Press – 70% x 5, 75% x 5, 5RM

CrossFit Lighthouse – Gym – Bellmore

CrossFit Gym near me, Top CrossFit, CrossFit Lighthouse 2450 Charles Court Bellmore, NY

Looking for aCrossFit Gym near me, Crossfit in Long Island or the Top CrossFit in Bellmore, you need not look any further. Get fit and have fun doing it. At CrossFit Lighthouse Gym we have the best coaches. Our top rated facility CrossFit Lighthouse is a CrossFit on Long Island that is close to transportation and highways and easy to get to CrossFit Lighthouse is the gym for you. We also have an amazing group of members who are all considered family. We also offer Nutrition Classes for those looking to lose weight fast.


*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