Friday 12/30/2016

The 5 week Nutrition Challenge will be held at CrossFit Lighthouse 2450 Charles Court N Bellmore, NY 11710 on January 7 at 10 am and ending on February 11, 2017.  516-308-4070

The CrossFit store is open until December 30th, so order you new apparel now, you must be logged in to your member login for the purchase to work.

Warmup:  2 rounds not for time

  • 10 Air Squats
  • 10 Push Ups
  • 10 Strict Pull Ups
  • 10 Sit Ups
  • 20 Foot Handstand Walks
  • 50 Foot Walking Lunge

BBW:  EMOM 9 (Increase weight as form permits)

  • Min 0-2 – 3 C&J @ 70%
  • Min 3-5 – 2 C&J @ 80%
  • Min 6-8 – 1 C&J @ 90%

WOD

20 min AMRAP

  • 10 Power Snatch (95/65)
  • 15 T2B
  • 20 Box Jumps (24/20)

Cash out:  On your own time

Tabata Med Ball Twist (14/10)

Testimonials

*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.

Miguel

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