W.O.D FOR MONDAY 1/18/2015 MARTIN LUTHER KING JR DAY

RUGULAR HOURS TODAY AT BOTH LOCATIONS

WEEKLY WARM UP

2 ROUNDS

START WITH ” COUCH STRETCH”

10 PUSH UP

5 STRICT TOES TO BAR

10 AIR SQUAT

5 CHEST TO BAR PULL UP

5 V-UP

3 PISTOLS EACH LEG

 

BBW

BENCH PRESS 5,5,3,3,3,1 STARTING @ 40 % INCREASING BY 10 %

 

W.O.D

4 ROUNDS FOR TIME

20 WALL BALL 20/14

200 METER RUN WITH MED BALL

15 MED BALL SIT UPS

 

 

 

Testimonials

*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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