Wednesday 1/3/2018

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Nutrition Challenge

Let’s get that New Years Resolution started right away starting January 6 to February 3.  We will have classroom instruction, weigh ins, measurments and menus to help you succeed on this 30 day challenge.  There will be weekly Q&A and weigh ins every Saturday.  Top Three Prizes!!!  Go to our homepage and click on the  Store to sign up.

Warm up:   3 rounds

  • 5 Chest to Ring Swings
  • 5 Ring Dips
  • 10 Step Ups
  • 25 foot Handstand Walks or 30 sec holds


Snatch EMOM 9

  • Min 0-2 Hi hang snatch, hang snatch, snatch @ 65%
  • Min 3-5 hang snatch, snatch @ 75%
  • Min 6-8 Snatch @ 85% +


“Assault on Fran”

21, 15, 9 reps of:

  • Thrusters (115/85 lbs)
  • Chest-to-Bar Pull-Ups
  • Assault Bike (Calories)



*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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949