Sunday 6/21/2015

Warmup: Coaches Choice

BBW: Good Mornings 5×5

Good Mornings 5×5
Good Mornings 5×5 moderately heavy

Rest 5 minutes

BBW: Weighted Jump Squats

Weighted Jump Squats
Reverse Tabata 8 rounds 10 seconds of work 20 seconds of rest.
Weighted Jump Squats with 25% of 1rm Back Squat.
Rest with barbell on your back.

Partner WOD

Partner WOD
Minute 0-2 Max Reps of Bench Press (50% of 1rm)
Minute 2-4 Max Ring Dips
Minute 4-6 Max C&J (95/65)(135/95)
Minute 6-8 Max Back Squats (95/65)(135/95)


*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