W.O.D FOR FRIDAY 11/28/2014

WEEKLY WARM UP

BBW

5 MIN EMOM

4 SUMO DEADLIFT HIGH PULL

3 BURPEE

W.O.D

“CINDY” Bench Mark W.O.D

20 MIN AMRAP

5 PULL UP

10 PUSH UP

15 AIR SQUAT

your score is how many rounds you complete in the 20 min.

 

Standards for the movements

Pull-ups are from the fully extended hang position to chin over the bar. You can strict, kip, butterfly

push ups straight line from the shoulder to the heal. chest to the ground, hips and shoulders press up to the full lock out position.

Air squats hips go below parallel at the bottom then up to the full lock out position at the top.

Testimonials

*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*,

Quick Contact Information

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