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 joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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