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


*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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