Tuesday 12/6/2016

Warm up:  500 m row x 2 – rest 1 min in between

We are starting a new Squat Program courtesy of Coach Justin.  This is a 12 week intense program that will guarantee results if you follow it.  You will be doing it 2 times a week and it will be on Tuesday and Thursday.  The WOD’s will be shorter on these days.  Get ready to be “Lighthouse Strong”.

Strength:  Take about 30 mins to work on Back Squat and Front Squat

Back Squat

  • 1 by 10 reps @ 60%
  • 1 by 8 reps @ 70%
  • 1 by 6 reps @ 75%
  • 1 by 4 reps @ 80%

Front Squat

  • 1 by 5 reps @ 60%
  • 1 by 5 reps @ 70%
  • 1 by 5 reps @ 70%
  • 1 by 5 reps @ 70%



10 min AMRAP

  • 10 Power Sntach (95/65)
  • 10 Bar Facing Burpees

***Remember if you have 10lb plates on the bar do not drop from overhead as it will damage the plates.  Controlled drops.**


*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*,

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