Saturday 11/26/2016

Warm up:3 rounds not for time:

  • 10 Air Squats
  • 1st round 10 Strict Pull Ups
  • 10 V-Ups
  • 10 Push Ups
  • 20 Foot Handstand Walks

Strength: Deadlifts 4 set x 3 reps (work up to a heavy 3rm) Then go for a heavy single.



15 min AMRAP

  • 200 m run
  • 10 SDHP (95/65)
  • 20 Floor wipers
  • 10 OHS (95/65)


*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*,

Quick Contact Information

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