Wednesday 10/9/2013

Nutrition Challenge starting October 13 Sunday morning at 7 AM and continuing until November 17. There will be a Sunday 7 AM class added for the challenge. Weekly we will have Q&A, weigh ins and fat burning WOD’s on Sunday at 7AM. There will be 1st, 2nd and 3rd prizes. Sign up on the White Board when you get in.
Save the date October 19, 2013 at Cedar Creek Park, Seaford NY. Brick 26 challenge. Sign up under CF Lighthouse and become part of the team. Register here://beta.active.com/seaford-ny/running/brick-26-2013
***There is no password for the team***

For those of you that are signed up for the NYC Fittest here is the WOD for this week:

8 minute AMRAP

  • 8 Burpees
  • 8 Wall Balls (20/14) 10 feet

Weekly Warmup 2 X’s

BBW: 15 minutes to work up to a heavy Snatch.

WOD’s

5 minute AMRAP’s

  • 3 Muscle Ups (3 Pull ups, 3 Dips)
  • 6 HR Push Ups
  • 9 Box Jumps (24/20″)

Rest 3 minutes

  • 6 Ring Dips
  • 9 Sit ups
  • 12 Air Squats

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