Monday 11/03/2014

Olympic lifting Class, open for anyone, which will start on Monday, 11/17, 8:30p at LH1, and Saturdays (LH2 at 11am) for 5 weeks. Limited space.

***There will be no CrossFit Kids class this Tuesday***

Weekly Warmup x 2

  • 10 Jumping Air Squats
  • 10 Clapping Push Ups
  • 10 Strict Pull Ups
  • 10 Ring Rows
  • 20 Foot Handstand Walk

BBW: Back Squat 3 x 10 @ approx. 70%. Go heavier then last week.

WOD

Tabata’s x 4

  • Thrusters (95/65) – (20 sec’s work, 10 sec’s of rest for 8 rounds)
  • Hand Release Push Ups
  • 25 ft Shuttle Runs
  • Sit Ups

***Score equals total reps***

**No rest between exercises**

*20 sec’s work 10 sec’s rest for 8 rounds*

Testimonials

*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*,

Quick Contact Information

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