Wednesday 5/22/2013

Warmup: 300 Double Unders (everyone must try)

BBW: Take 15 minutes and work on a 3 point Snatch starting with an unloaded barbell and working up to 50 to 70% of your max. 3 point snatch (Shins to knee, lower to floor, shin to power position, lower to floor then do a full Snatch). Do not rush the first pull from the floor, make sure the barbell is in touch with your quads and most importantly don’t miss the power position.


10 – 100 meter sprints.

Your best time will go on the board.



*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

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