Saturday 10/12/13

***You have until Wednesday to reserve your spot***

Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge. Sign up under CF Lighthouse and become part of the team. Register here://beta.active.com/seaford-ny/running/brick-26-2013
***There is no password for the team***

Nutrition Challenge starting October 13 Sunday morning at 7 AM and continuing until November 17. There will be a Sunday 7 AM class added for the challenge. Weekly we will have Q&A, weigh ins and fat burning WOD’s on Sunday at 7AM. There will be 1st, 2nd and 3rd prizes. Sign up on the White Board when you get in.

Weekly Warmup

Strength: Deadlift Work up to 80% of 1RM, then 4 sets of 3 reps at 80%.

EMOM 7 minutes

  • 2 Clean and Jerks (135/95)
  • 5 Push-ups

WOD

10 rounds for time of:

  • 100 m run
  • 100 m row

Testimonials

*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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