Thursday 12/29/2016

The 5 week Nutrition Challenge will be held at CrossFit Lighthouse 2450 Charles Court N Bellmore, NY 11710 on January 7 at 10 am and ending on February 11, 2017.  516-308-4070

The CrossFit store is open until December 30th, so order you new apparel now, you must be logged in to your member login for the purchase to work.

Strength:  Take about 30 mins

  • Back Squat 1 by 8 @ 65%, 1 by 8 @ 70%, 1 by 8 @ 75% 1 by 8 @ 80%
  • Front Squat 1 by 5 @ 60%, 1 by 5 @ 65%, 1 by 5 @ 70%, 1 by 5 @ 70%

WOD

  • 5 Bar Muscle Ups
  • 21 Power Cleans (185/130)
  • 21 HSPU
  • 5 Bar Muscle Ups
  • 15 Power Cleans
  • 15 HSPU
  • 5 Bar Muscle Ups
  • 9 Power Cleans
  • 9 HSPU

Cash out:

On your own Tabata Plank 20 secs of work 10 secs of rest for 8 rounds.

Testimonials

*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*,

Quick Contact Information

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