Friday 10/4/2013

***We will only have the AM Classes today. Coach Erick and Hannah are getting married and we all will be attending. See you Saturday***

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

Strength: Front Squats 5-5-4-4-3-3-2-2-1 Back Squats 3 x 5 @ 80%


15 minute AMRAP

  • 5 Muscle Ups
  • 10 Toes to Bar
  • 50 Double Unders


*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