Saturday 6/3/2017

Group Stretch

Snatch Complex 6 sets for load

  • Squat Snatch
  • OHS
  • Hang Snatch
  • OHS

WOD

“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 = Front Rack Lunges (95/65)
  • Spades = Burpees
  • Clubs = Pull-ups
  • 1st Joker = Run 800 meters
  • 2nd Joker = 300 DU’s

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