Tuesday 11/29/2016

Warm Up: 7 min time cap

Annie: 50, 40, 30, 20, 10 reps of

  • Double unders
  • Sit ups

BBW: Push Press 5 set by 3 reps. (Work up to a heavy 3 rep and then your sets count)

Key Points:

  • The dip is shallow; around a quarter of the way.
  • Don’t dip too fast, otherwise you’ll separate from the bar.
  • Don’t dip back or forward, just straight down. Bend through the legs while keeping your torso straight up.



For time:

30-20-10 reps of:

  • Thrusters 100/70
  • Box jump over (24/20)


*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*,

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