Tuesday 7/19/2016

***Reminder to all athletes please start reserving classes as to get into the habit for next months transition***

Warmup: 5 min AMRAP

  • 5 Air Squats
  • 5 Push Ups
  • 5 Supermans
  • 5 V-Ups

Skill: Coaches will go over the kipping Toes to Bar. Those athletes with shoulder mobility issues will practice on the rings.

BBW: Deadlift – work on doing heavy singles to prepare for wod. Those athletes that have issues with getting into a good deadlift position work on a Sumo Deadlift. Prepare for WOD by using weight that you can do 5 reps without compromising your lumbar curve.

IMG_5353 2


15 min AMRAP

  • 400 meter run
  • 20 Toes to Bar
  • 10 Deadlifts (225/155)


*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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Bellmore, NY 11710.
Phone: 516-308-4070
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