Sunday 3/6/2016

Warmup: x 2

  • 10 Air Squats
  • 10 Hips to Rings (Hi Rings)
  • 10 Ring Pull Turnovers (Low Rings)Use band if needed
  • 10 V-ups
  • 20 Foot Handstand Walks


Take 15 mins to work on Muscle Ups/Rope Climbs/Double Unders. Pick one.




  • Push Press 95/65 **Dip Drive**No Double Dip**
  • Sit Ups
  • Box Jumps (24″/20″)
  • Calorie Row


*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