WOD

Last WOD at Lighthouse II

We will have Bagels and Refreshments after the last WOD, then we will start to move shortly after. WOD 5 rounds of: 5 Squat Cleans (95/65) 10 Burpees 15 Deadlifts (95/65) Then, 4 rounds of: 8 HSPU’s 15 KB’s … Continue reading

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HAPPY THANKSGIVING

SAVE THE DATE!! OUR HOLIDAY PARTY WILL BE HELD 12/22/17 AT 8 PM AT THE RIVERHOUSE IN FREEPORT!! LAST CLASSES BEFORE THE MOVE WILL BE FRIDAY 11/24/17 8 AM AND 9:30, WITHT THE MOVE TO FOLLOW, ANY HELP WILL BE … Continue reading

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Wednesday 11/22/2017

Warm up: 3 x 500 m row w/ 1 min rest Tabata: Push Ups Happy 40th Birthday Laura Armellino 4 Rounds For Time: 11 Burpees 22 KB Swings (70)(53) 40 Lunges 200m Run

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Tuesday 11/21/2017

Warm up 3 ROUNDS ME Strict Pull Ups 10 Air Squats 10 Reverse Crunchers 25 foot Handstand Walks BBW PUSH PRESS Work up to a 3 RM then drop 10% and do 3 x 3 WOD 15 MIN AMRAP 10 … Continue reading

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Monday 11/20/17

Warm Up: 5 min AMRAP “Cindy” BBW: Take a few a mins to work on power cleans with an unloaded barbell “Alexander” 5 Rounds 31 Back Squats (135/95) 12 Power Cleans (185/135) Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, … Continue reading

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WOD for Sunday 11/19/17

Warm Up: 3 Rounds 10 Good Mornings w unloaded barbell 10 Dumb Bell Press 10 Ring Row 20 Alt Lunges w dumb bell Strength: Work up to a heavy power clean WOD 11/18/17 Timothy Davis | Age 28 In honor … Continue reading

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Saturday 11/18/2017

Warm up 6 ROUNDS 200 meter run rest 30 secs First two rounds moderate pace. BBW EMOM 8 Odd min 10 Thrusters (75/55) Even min 10 Bar Facing Burpees WOD Team of 4 4 PERSON ROTATION 21-18-15-12-9-6-3 T2B Row for … Continue reading

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Friday 11/17/2017

Warm up: 3 rounds 10 Air Squats ME Pull Ups ME Push Ups 10 Reverse Crunchers 20 Single Unders BBW: Work on technique of the Snatch and Clean & Jerk WOD WITH A RUNNING CLOCK Isabel 30 Snatches (135/95) 1 … Continue reading

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Thursday 11/16/2017

Warm up: 5 min AMRAP 10 Overhead Lunges (25/15) 10 Russian Twist (25/15) BBW: 9 min EMOM 0-2 min 3 Power Clean & Jerk @ 70% 3-5 min 2 Power Clean & Jerk @ 80% 6-8 min 1 Power Clean … Continue reading

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Wednesday 11/15/2017

Warm up: 3 x 500 m row Strength: Bench Press 5×5 @ 80% “Happy Birthday Amanda” WOD 400 m run 21 KB Swings (53/35) 21 T2B 21 Box Jumps (24″/20″0 400 m run 15 KB Swings 15 T2B 15 Box … Continue reading

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Testimonials

*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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