W.O.D FOR THURSDAY 1/15/2015

Please stay tuned to Facebook and our website for the details of where the throwdown will be. we will know this afternoon whether it will be at Lighthouse or Sanctuary. either way or at either box we’d love a big turn out of support for those performing. wods start Saturday @ 5 pm.

WEEKLY WARM UP

BBW. POWER CLEAN EMOM 5 MIN

6 TOUCH N GO @ 50 % OF YOUR MAX.

TIME TRIALS

FOR DOUBLE UNDERS

TIME TO 100 DOUBLE UNDERS

TIME TO 75 DOUBLE UNDERS

TIME TO 50 DOUBLE UNDERS

TIME TO 1000 METERS

TIME TO 500 METERS

REST AS NEEDED. USE A PIECE OF PAPER TO WRITE DOWN YOUR START AND END TIMES SO YOUR NOT CONFUSED. POST JUST YOUR TIME FOR EA EVENT. SUGGEST YOU START AT THE TOP OF A MINUTE. MUST CHIP AWAY AT THE 1000 METER FIRST IF YOUR STARTING ON ROW OR 100 DOUBLE UNDERS IF YOUR STARTING ON DOUBLE UNDERS.

 

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