W.O.D FOR THURSDAY 2/13/2014

WEEKLY WARM UP

BBW. 12 MINUTES SNATCH BALANCE. FOCUSING ON FORM. STARTING WITH EITHER PVC OR AN UNLOADED BAR. ADD WEIGHT AS FORM ALLOWS

W.O.D

3 ROUNDS OF TABATA. 2 MIN REST BETWEEN EACH ROUND.

8 GYMANSTIC STATIONS. YOU WILL WORK FOR 20 SEC ON EA STATION. ON THE 10 SEC REST MOVE TO THE NEXT STATION. CONTINUOSLY COUNTING UP THROUGH THE STATIONS.

SIT UP

HAND RELEASE PUSH UP

PULL UP

BURPEE

RING DIP

AIR SQUAT

BOX JUMP

TOES TO BAR

 

Testimonials

*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

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