W.O.D FOR 10/17/2014

WEEKLY WARM UP

BBW

TABATA PUSH PRESS 65/45 LOG TOTAL REPS

W.O.D

IN THE STYLE OF “FIGHT GONE BAD” (F3 ON CLOCK)

3 – 5 MIN ROUNDS WITH NO BREAK FROM STATION TO STATION.

THERE IS A 1 MIN BREAK AT THE END OF EACH 5 MIN ROUND

STATION 1 HIGH KNEES

STATION 2 BUTT KICKERS

STATION 3 DOUBLE UNDERS

STATION 4 SHUTTLE RUN 25′

STATION 5 ROW

A WORD ABOUT OUR MODALITIES AND THE MODALITY CALENDAR.

SINCE THE FIRST DAY LIGHTHOUSE OPENED WE HAVE BEEN COMMITTED TO FOLLOWING THE MODALITY CALENDAR AND ITS ROTATION. WE HAD A NUMBER OF CROSSFITTERS WE KNEW FROM LIFE BEFORE LIGHTHOUSE WHO TOLD ME WITH GREAT CONVICTION THAT THERE IS NO WAY WE WOULD BE ABLE TO FOLLOW THIS. “THERE ARENT ENOUGH CARDIO MOVES AND COMBINATIONS TO KEEP IT FRESH” I BELIEVE IT WAS WITH THE SAME CONVICTION THEY TOLD ORVILLE AND WILBUR THEY WERE OUT OF THERE MINDS THAT MANNED FLIGHT WAS COMPLETELY AND MATHMATICALLY IMPOSSIBLE. TOMORROW IS CARDIO DAY. 🙂

Testimonials

*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