Saturday, March 12, 2016

Saturday, March 12, 2016
WARM UP 3XS
200 Meter Run
10 Air Squats
10 Burpees
10 Wall Balls
STRENGTH
EMOM 10
1 Hi Hang – 1 Hang – 1 Full @ 70% on odd minute
even minute 10 bar facing burpees.
FullSizeRender
WOD
From rack to rack will count as 1 shuttle run.

Starting at 1 shuttle for the 1st min and adding 1 every minute then on even minutes you will do 5 Pull Ups and odd minutes you will do 5 Toes to bar.

Min 0-1 – 1 shuttle run and 5 KB Swings (53/35)
Min 1-2 – 2 shuttle runs and 5 Toes 2 Bar
Min 2-3 – 3 Shuttle runs and 5 KB Swings
Min 3-4 – 4 shuttle runs and 5 Toes to bar
etc………………..

When you fail you will do 5 burpees every minute until the last athlete finishes.

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