W.O.D FOR MONDAY 11/24/2014

***NOTICE – On Thursday 11/27 there will only be 8, 9 and 10 classes at Lighthouse 2. On Friday 11/28 there will only be 8 and 9 am classes at Lighthouse 2***

***New hours go into affect on 12/1/2014***

***All hours are subject to change depending on the demand for more or less classes***

Lighthouse 1

  • Monday thru Friday will have 5:45am, 8:30am, 9:30am, 3:30pm, 4:30pm, 5:30pm, 6:30pm and 7:30pm.
  • Saturday and Sunday will have 7:00am, 8:00am and 9am.

Lighthouse 2

  • Monday thru Thursday will have 6:00am, 7:00am, 10:am, 3:00pm, 6:00pm, 7:00pm and 8:00pm.
  • Friday will have 6:00am, 7:00am, 10:00am, 3:00pm, 6:00pm.
  • Saturday and Sunday will have 9:00am and 10:00am.

 

WEEKLY WARM UP

5 STRICT PULL UP

10 HOLLOW ROCK

10 SUPERMAN

10 PUSH UP

10 WALL BALL 20/14

BBW

FRONT SQUAT

3 X 10 @ 50 % OF MAX

W.O.D

LADDER UP LADDER DOWN 1>10>1

TURKISH GET UP 35/23

BURPEE BOX JUMP

V-UP

WHEN DONE WITH THE LADDER RUN 450 METERS

 

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