Sunday 1/15/2017

Warmup:  3 rounds

  • 10 Air Squats
  • 10 Chest to Ring Swings
  • 20 Foot Handstand Walks

BBW:  Snatch  Take 10 to 15 mins to work up to a heavy snatch to prepare for the WOD


Keep the Rowers away from the Barbells Please


  • 2 Rope Climbs
  • 4 Snatch (Squat) 135/95
  • 6 Ring Dips
  • 8 Deadlifts 135/95
  • 12 Hand Realese Push-Ups
  • 14 Calorie Row


3x Max Set V-up


*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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949