Sunday 5/14/2017

Group Stretch

Strength:  Push Press

  • 6 @ 60%
  • 4 @ 70%
  • 2 @ 80%
  • 6 @ 70%
  • 4 @ 80%
  • 2 @ 90%

2017 Regional & Qualifier Event # 3

For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.  (Use KB if we don’t have the weight)
Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes


*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*,

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