Monday 11/17/2014

Reminder that Olympic Lifting Class Starts tomorrow night at 8:30 at Lighthouse I.

Weekly Warmup x 2

  • 10 Clapping Push Ups
  • 10 Strict Toes to Bar
  • 10 Chest to Bar Pull Ups
  • 10 Jumping Air Squats
  • 20 Foot Handstand Walk


Staring at 50% max Strict Press increasing weight every minute. Record max weight for score.

  • 1 Strict Press
  • 2 Split Jerks


For time

  • 300 Meter Row
  • 10 Hang Cleans (135/95) 7 Hang Cleans(185/130)
  • 2 minute rest
  • 300 Meter Row
  • 10 SOH (135/95) 7 SOH (185/130)
  • 2 minute rest
  • 400 Meter Row
  • 10 Front Rack Lunges (135/95) 7 (185/130)


*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