Tuesday 8/6/2013

Weekly Warmup:  3 rounds


It’s time.  Start taking your baby steps away from the wall take 3 steps


  • 5 Chest to Bar PULLUP
  • 5 Ring Dips
  • 10 saddle rock


Strength:  Deadlift 5 sets of reps between 8-12.  If you get to a 12th rep it should be a the last one in the tank.


For time:

  • 20 Snatches (75/55)
  • 20 Burpees
  • 200 Meter Run 
  • 20 C&J (75/55)
  • 20 T2B
  • 200 Meter Run
  • 20 Thrusters (75/55)
  • 20 Ring Dips
  • 200 Meter Run


*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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2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949