Monday 3/14/2016

Warmup x 2

  • 10 OHS w/ Pvc pipe
  • 10 Push Ups
  • 10 Hips to Rings (Hi Rings)
  • 10 Bounding Box Jumps
  • 10 HSPU or 30 Sec Holds
  • 10 Ring Rows to Ring Dips (Lo Rings)

BBW:  Back Squat 3 x 5 @ 70% + 10 lbs.  (Do not advance if you did not complete the required reps from Friday)

Pull Ups 3 x max reps.  If you are able to do more than 15 reps you must add weight.

IMG_2796 (1)


  • 21 Power Cleans (95/65Rx)(155/95Rx+)
  • 21 HSPU
  • 21 Cal Row
  • 15 Power Cleans (135/95Rx)(185/130Rx+)
  • 15 HSPU
  • 15 Cal Row
  • 9 Power Cleans (155/110Rx)(215/150Rx+)
  • 9 HSPU
  • 9 Cal Row


*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