Saturday 9/16/2017

Warm up: 2 rounds

  • 10 Hi-hang power snatches (45/35)
  • 5 Chest to Ring Swings
  • 10 Push Ups
  • 10 Sit Ups
  • 10 Supermans


With a running clock

  • 1000 m run
  • then 5,4,3,2,1
  • Power Clean (185/130)
  • Burpees over the Bar

When clock hits 10:00

  • 1000 m run
  • 50 Wall Balls (30/20)

When clock hits 20:00

  • 1000 m run
  • 30 Snatches (115/80)

When clock hits 30:00 complete

  • 4 rounds
  • 20 cal rower
  • 10 T2B

Score each segment separately.


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