Sunday 3/20/2016

Did anybody find a mens necklace in the gym. If you did please call the main line and let us know.

Warmup x 3

  • 500 m row
  • 1 min rest

BBW:  Take 15 mins to work up to a Heavy Dumbbell Squat Snatch (You can use a dumbbell or kettlebell)




  • Min 1 – 1 Shuttle Run – 5 Hang Power Snatches (95/65)
  • Min 2 – 2 Shuttle Runs – 5 Hang Power Snatches (95/65)
  • Min 3 – 3 Shuttle Runs – 5 Hang Power Snatches (95/65) etc……

Shuttle Runs will be from rack to rack.  Shorter people please try to do the Snatches under the racks.

When you are out you will 20 second L Sit holds until the last man is standing.

***5 Burpee penalty for dropping weights from overhead for each time dropped***


*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

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