Wednesday 9/20/2017

Warm up: 3 rounds

  • 10 bounding box jumps
  • 10 ring rows
  • 50 foot walking lunges

BBW: Push Press work up to 3rm

then reduce weight by 10%

4 rounds (6 min cap)

  • 5 Push Press
  • 10 Strict Pull Ups

Team WOD

  • 500 Double Unders50 burpees
    50 wall ball
    50 V-ups
    50 ring dips

    One partner working at a time


*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