Sunday 11/13/2016

Stretch: Coaches choice

Warm up: Tabata row for calories

Strength: Deadlifts 5 sets by 3 reps at 85%



EMOM to failure.

  • 1st min 1 shuttle run & 10 DU’s
  • 2nd min 2 shuttle runs & 10 DU’s
  • 3rd min 3 shuttle runs & 10 DU’s
  • 4th min 4 shuttle runs & 10 DU’s etc……………

**Once you fail you will continue to make the shuttle runs but not do the DU’s until the last man or woman fails**


*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