W.O.D FOR SUNDAY 11/30/2014

NEW HOURS GO INTO EFFECT  THIS MONDAY,  DECEMBER 1ST

TEAM WOD

DECK OF CARDS                    FOR TIME

 

HEARTS     BOX JUMPS  OR BOX STEPS  24/20

 

DIAMONDS     PUSH UPS

 

CLUBS    AIR SQUATS

 

SPADES   SIT UPS

 

1st FIRST JOKER 450 METER RUN (EACH ATHLETE FROM THE TEAM RUNS)

2ND JOKER TEAM 800 METER ROW  (ITS COMBINED,  TEAM DECIDES WHO ROWS FOR HOW LONG)

IN A TWO PERSON TEAM YOU EACH DECIDE HOW TO BREAK UP THE REPS.

IN A 3 PERSON TEAM YOU WILL WORK LIKE A TWO PERSON TEAM.  THE 3RD ATHLETE WILL SHADOW ONE.  EX :  FRANK, LARRY AND JOHNNY PIPES ARE A TEAM.  THEY FLIP OVER  KING OF CLUBS.  FRANK SAYS HE’LL DO 8 AIR SQUATS,   LARRY HAS TO DO 4 SQUATS.  JOHNNY PIPES SHADOWS LARRYS MOVES AND ALSO DOES 4.   

NUMBERED CARDS ARE THEIR NUMBERS

JACK, QUEEN, KING = 12 REPS

ACE = 11 REPS  

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