Sunday, April 17, 2016

Sunday, April 17, 2016
Warm Up
3 ROUNDS
Relay Race-
Farmers Carry.. 100 meters.. (115/95) Hold weights on with the pull up rubber bands.
First Team to complete 10 wins!!

SKILL WORK
Work on Handstand Walking
FullSizeRender
WOD
Cash In- 25 ft Handstand Walk (30 Sec Handstand Hold)
50-40-30-20-10
KB Swings (53/35)
Burpees
Double Unders
Cash Out- 25 ft Handstand Walk (30 Sec Handstand Hold)

When Done, give in your time, Rest 2 minutes and Run a mile

Testimonials

*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