W.O.D FOR SATURDAY 1/17/2015

TODAY’S THE DAY FOR THE SANCTUARY / LIGHTHOUSE THROWDOWN

BRING FRIENDS AND FAMILY ALL ARE WELCOME TO ATTEND. WODS START @ 5PM

BBW 12 MIN TO BUILD TO A HEAVY SNATCH FROM THE HIGH HANG

CHIPPER

5 ROPE CLIMB
10 TURKISH GET UP 53/35
20 TOES TO BAR
30 PUSH UP
40 BOX JUMP
50 WALL BALL 20/14
40 DOUBLE UNDER
30 KETTLE BELL SWING 53/35
20 ALTERNATING LUNGE STEP 45/25
10 HAND STAND PUSH UP
5 MUSCLE UP OR 5 BAR MUSCLE UP OR 5 CHEST TO BAR & 5 RING DIP

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