Tuesday 7/12/2016

Athletes please start registering for classes. Thanks

Warmup: 5 min AMRAP

  • 5 Chest to Ring Swings
  • 5 Ring Dips
  • 5 Air Sqauats
  • 5 V-Ups


  • Power Snatch @ 70% + 10
  • Hang Squat Snatch


This WOD is courtesy of Coach Joe

3 rounds for time of:

  • 5 Muscle Ups
  • 10 Power Cleans (135/95)
  • 15 Box Jumps (24/20)

2 rounds of

  • 25 cal row
  • 25 T2B

1 round of:

  • 50 Bar facing burpees

No rest in between – 30 min cap


*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

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