Monday 7/18/2016

***Reminder to all athletes please start reserving classes as to get ready for next months transition***

Warmup: 5 min AMRAP

  • 10 Wall Balls
  • 5 Strict Pull Ups
  • 15 Sit Ups

BBW: Power Clean + Front Squat + Push Jerk

Starting with an unloaded barbell work on these movements, concentrating on proper form and technique. Coaches will go around and cue you on technique

  • 1PC+1FS+1PJ @ 50% max Power Clean (rest)
  • 1PC+1FS+1PJ @ 60% (rest)
  • 1PC+1FS+1PJ @ 70% (rest)
  • 1PC+1FS+1PJ @ 80% (rest)
  • 1PC+1FS+1PJ @ 90% (rest)
  • 1PC+1FS+1PJ @ 90% +


Find a weight that you can do the complex in the WOD unbroken for the 1st round and prepare for the WOD.


5 rounds for time of:

  • 3 Power Cleans (225/135)
  • 3 Front Squats (225/135)
  • 3 Push Jerks (225/135)
  • 20 Pull Ups
  • Rest 90 seconds


*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