Friday 10/11/2013

***You have until Wednesday to reserve your spot***

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge. Sign up under CF Lighthouse and become part of the team. Register here://
***There is no password for the team***

Nutrition Challenge starting October 13 Sunday morning at 7 AM and continuing until November 17. There will be a Sunday 7 AM class added for the challenge. Weekly we will have Q&A, weigh ins and fat burning WOD’s on Sunday at 7AM. There will be 1st, 2nd and 3rd prizes. Sign up on the White Board when you get in.

Weekly Warmup


  • 50 OH Lunges (45/25)
  • 10 Double Unders
  • 40 Ring Push-ups
  • 20 Double Unders
  • 30 Front Squats (95/65)
  • 30 Double Unders
  • 20 Burpees Over Bar
  • 40 Double Unders
  • 10 Push Press (95/65)
  • 50 Double Unders


*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.


PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

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