W.O.D FOR SUNDAY 7/27/2014

WEEKLY WARM UP

BBW

135/95 5 MIN EMOM FRONT SQUAT & 5 HAND RELEASE PUSH UP

W.O.D

4 RFT (ROUNDS FOR TIME)

10 SDHP (SUMO DEADLIFT HIGH PULL) 95/75

400 METER RUN

5 PARALET PASS THROUGH 24″ HEIGHT

(BY LINING UP BOX’S IN A STRAIGHT LINE WITH ENOUGH ROOM FOR THE ATHLET TO PASS BETWEEN. THE ATHLETE STARTS BY DOING A PUSH UP LEANING ON THE BOXS, THEN SUPPORTS THEIR WEIGHT WITH THEIR ARMS AND LIFTS THEIR LEGS TO PASS THROUGH TO LAND STRAIGHT LEGGED ON THEIR HEELS. THEN DO A DIP, PRESS BACK UP, BRING YOUR LEGS BACK TO STARTING POSITION. THATS ONE REP

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