Monday 12/5/2016

Warm up:  2 rounds

  • 10 Air Squats
  • 10 Supermans
  • 5 C2B Pull Ups (Work on kip or Butterfly)
  • 10 Sit Ups
  • 20 Foot Handstand Walks or 30 sec holds

BBW:  Take 10 to 15 mins to work up to a heavy Snatch.

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WOD

20 min AMRAP (Ladder up by 2 reps each round) **(Every 4 mins do four 50 foot shuttle runs, so min 4, 8, 12 and 16)

  • 2 Ring Rows
  • 2 HR Push Ups
  • 2 Front Rack Lunges (95/65)
  • 4 Ring Rows
  • 4 HR Push Ups
  • 4 Front Rack Lunges
  • 6 Ring Rows
  • 6 HR Push Ups
  • 6 Front Rack Lunges……………….

Testimonials

*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