Thursday 3/23/2016

  • Warmup x 2
  • Run to end of Highway Patrol and back
  • 10 Air Squats
  • 10 Hips to Rings (Hi Rings)
  • 10 Ring Row Pass throughs (Lo Rings)
  • 10 Bounding Box Jumps

BBW:  Clean & Jerk 3 x 5 @ 70% + 15 lbs



21, 15, 9 reps of:

  • Thrusters (95lbs/65lbs)
  • Box Jumps (24″/20″)
  • Double Unders
  • Ring Dips

Cash Out

  • 50 Hanging Knee Ups



*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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949