Wednesday 3/30/2016

Warmup X 2

  • 20 Air Squats
  • 10 Hips to Rings (Hi Rings)
  • 20 Push Ups
  • 10 Ring Row Pass Throughs (Lo Rings)
  • 10 C2B Pull Ups
  • 25 Handstand Walk



Find your 1RM Strict Press. We are on a de-load week. I want everybody to attempt a 1 Rep Max on the following you have from Monday to Sunday: Back Squat, Snatch, Strict Press, Deadlift, Bench Press, Clean & Jerk and find your Max Reps on Strict Pull Ups. You don’t have to follow the order but you need to get it done this week.

WOD # 1

5 min cap – Score equals time or total reps

50 STOH (135/95)

1 min rest


WOD # 2

7 min AMRAP – EMOM 2 Lateral Burpees over Bar

  • 5 Deadlifts (135/95)
  • 10 T2B
  • 20 Double Unders

Cash Out

150 Flutter Kicks



*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