WOD

Friday 9/22/2017

Skill: Handstand Walks Strength: Front Squat work up to 3RM w/ 1 rep 3 sec pause, than reduce by 10% and do 2 x 3 with no pause. Happy 26th Birthday “Tony” WOD 2 rounds 26 Box Jumps (24/20″) 26 … Continue reading

Posted in WOD|

Thursday 9/21/2017

Warm up: Group Stretch and Mobility BBW: Clean & Jerk work up to 75% then do 10 x 1 (work technique and form) WOD: EMOM 20 mins (PASS OR FAIL) 0-4 mins 30 DU’s 5-9 mins 3 Bar Muscle Ups … Continue reading

Posted in WOD|

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 … Continue reading

Posted in WOD|

Tuesday 9/19/2017

Warm up: 3 rounds 10 Air Squats M/E Push Ups 10 Superman’s 25 Handstand Walks BBW: Snatch work up to 85% then drop down – 10% and 4 sets 5 Snatches (Full Squat) 5 Burpees over the Bar WOD 4 … Continue reading

Posted in WOD|

Monday 9/18/2017

Warm up: 5 min cap 500 m row 10 burpees over bar 20 C2B Pull Ups Strength: Back Squat Work up to 3rm w/ 1st rep 3 sec pause in the hole. Then drop down -10% and do 3 by … Continue reading

Posted in WOD|

Sunday 9/17/2017

Warm up: Group stretch-take a few minutes and work on handstand walking. BBW: Take approx. 10 to 15 mins to work up to a heavy cluster. Team WOD In teams of three complete the following for time: 400 meter run … Continue reading

Posted in WOD|

Saturday 9/16/2017

Warm up: 2 rounds 10 Hi-hang power snatches (45/35) 5 Chest to Ring Swings 10 Push Ups 10 Sit Ups 10 Supermans WOD With a running clock 1000 m run then 5,4,3,2,1 Power Clean (185/130) Burpees over the Bar When … Continue reading

Posted in WOD|

Friday 9/15/2017

Warm up: 6 min EMOM 10 Wall Balls (30/20) Strength: 4 sets 30 sec’s m/e Bench Press (135/95) 30 sec’s rest 30 sec’s m/e Barbell Curls (45/35) 60 sec’s rest WOD For time: 25 Cal Row 3 Front Squats (185/125) … Continue reading

Posted in WOD|

Thursday 9/14/2017

Warm up: 3 rounds for time 30 Sit ups 30 sec’s row at 35 to 40 strokes per minute BBW: Take 15 to 20 mins to work up to a 1RM C&J OPEN WOD 11.1 10 min AMRAP 30 DU’s … Continue reading

Posted in WOD|

Wednesday 9/13/2017

Warm up: 7 min’s of burpees to 6″ target (Record your scores) BBW: 2 sets (15 min cap) 15 STOH (135/95) 90 sec rest 25 STOH (95/65) 90 sec rest WOD For time: 50 KB Swings (53/35) 25 Box Jumps … Continue reading

Posted in WOD|

Testimonials

*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

Quick Contact Information

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