Saturday 1/21/2017

*Remember to sign up for the 2017 CrossFit Open*

Warm up:  Coaches choice

BBW:  Push Press 1by4@70%, 1by4@75%, 1by4@80%, 1by4@80%  (Push Press should 1RM should be 30% higher then your Strict Press.)

Parnter Plank WOD  (Teams of 2)

For time:

  • 400 m run (Both partners run)
  • 40 OHS (115/80)
  • 40 sit-ups
  • 40 hr push ups
  • 300 m run
  • 30 OHS (115/80)
  • 30 sit-ups
  • 30 hr push ups
  • 200 m run
  • 20 OHS (115/80)
  • 20 sit-ups
  • 20 hr push ups

One partner must hold Plank position before other partner can start the reps. Reps can be split up anyway.  Run must be done by each partner.  Can’t move on without partner.  


*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