Friday, December 16, 2016

Friday, December 16, 2016
Warm Up
10 Air Squat
10 Push Ups
10 Pull ups
10 Sit ups
10 Supermans
20 foot handstand walk or 30 sec hold
Starting at 60% of Power Clean
1 Power Clean & Power Jerk + 1 Power Clean & Split Jerk (increase weight every min as form permits)
4 rounds of 3 mins on 1 min off

3 STOH (155/110)
3 T2B
20 DU’s
6 STOH (155/110)
6 T2B
20 DU’s
9 STOH (155/110)
9 T2B
20 DU’s

Keep adding 3 reps until round is over. Start over from the beginning each round. Score is the highest round. Ex: 9 + 15DU’s


*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