Friday 10/24/2014

THIS SATURDAY, 10/25, Crossfit Lighthouse will be hosting BOTH a Halloween Party as well as a Throwdown Competition with Crossfit Sanctuary.

The event will be held at Crossfit Lighthouse 2, located at 2450 Charles Ct, Bellmore, NY, 11710.

The party begins at 5pm. All are welcome. Come in your best costume, root on our athletes, and just enjoy a great evening with family, friends, and those new to us, NEW FAMILY AND FRIENDS.

For those competing, show up at 5pm to start warming up. The competition will begin at 6pm sharp. This competition will be judged and scored. WOD’s have been determined and all those competing should have received them by now.

This party is open to everyone, family and friends, members and non-members, so come one, come all, the more the merrier.

Weekly Warmup

Strength:Bench Press 4 x 5 @ approx 80% max -add 5lbs from last week. 2 min rest bet sets

BBW:Push Press 4 x 6 @ approx 80% max – add 5 lbs from last week. 2 min rest bet sets



21, 15, 9 reps of:

  • Deadlifts (225/155)
  • HSPU



*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949