Tuesday 7/26/2016

Warmup:  10 min AMRAP

  • 10 Bounding Box Jumps
  • 20 Foot Handstand Walks or 30 sec Handstand Holds
  • 10 T2B
  • 10 OHS with PVC
  • 10 Supermans

BBW:  Starting with an unloaded barbell or Pvc pipe depending how advanced you are.  The coaches will take you through the progression of the Snatch.  Starting from the Hi-Hang Snatch then the Hang Snatch continuing into the Full Snatch.  Do 10 sets of the above to build muscle memory and wait for the coach to give you the okay to add weight.



Snatch 7 sets  x 1 rep.  Your workout doesn’t start until you reach 80% of your max.

Cash Out

100 Lying Leg Raisers


*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.

As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.

After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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