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

*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

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