Thursday 7/21/2016

Warmup:  5 min AMRAP

  • 5 Box Jumps (30/24)
  • 5 OHS (unloaded barbell)
  • 50 foot walking lunges

Skill:  Take 7 to 10 minutes to work on Double Unders.  Use the licorice ropes and practice with the rope in one hand or coaches recommendations.

BBW:  Snatch – Work up to a heavy single, preparing yourself for the weight you will use in the WOD.



6 rounds for time of:

  • 5 Snatches (155/110)(anyhow)
  • 50 Double Unders


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

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2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949