Saturday 1/14/2017

Warm up: Coaches Choice

BBW: Push Press 4 reps @ 70%, 4 reps @ 80%, 4 reps @ 80%, 4 reps @ 80. Final set do 10 TNG @ 50% max

 

“Team Deck of Cards”

This WOD will be performed as a group effort, teams of 2 or 4. Each team will get there own deck of cards. They will shuffle them and flip over the top card. Each member of the team must do the exercise and the value of the card before they can flip over another card. If one of the team members is lagging, the other team members can help by doing there reps.

  • Aces are 11 reps, face cards are 10 reps and numbered cards are as valued.
  • Heart = Power Cleans (95/65)
  • Diamonds = Push-ups
  • Spades = Sit-ups
  • Clubs = Pull-ups
  • 1st Joker = Run 800 meters
  • 2nd Joker = 50 Sumo Deadlifts

Testimonials

*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