WOD

Wednesday 2/7/2018

Register for the open:  https://games.crossfit.com We will be having Friday Night Lights during the last two classes on Friday Night which will be from 7pm to 8pm.  All are welcome to sign up and see where you place in the … Continue reading

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Tuesday 2/6/2018

Warm up:  Group Stretch Barbell Warmup:  Take 15 minutes to work on your 1 RM Jerk from the rack. Cathy learning her Double Unders.   WOD For time: 100 DU’s 3 rounds of: 10 Overhead Squats (135/95) 10 Ring Rows … Continue reading

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Monday 2/5/2018

Warm up:  3 rounds 10 Air Squats 10 V Ups 10 Supermans 10 Push Ups BBW:  8 min Amrap 11-13 Thrusters @ 50% 10 C2B Pull Ups WOD 5 rounds for time: 500 m row 10 HSPU’s

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Super Bowl 52 WOD

1st Quarter:  6 min Amrap 15 Wall Balls (20/14) 20 Russian Twist (20/14) med ball 30 DU’s 2nd Quarter:  6 min Amrap 15 KB Swings (53/35) 20 Goblet Squats 15 T2B Halftime – 3 min rest 3rd Quarter:  6 min … Continue reading

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Saturday 2/3/2018

BBW:  EMOM 6 Hi- hang Snatch Hang Snatch Snatch Every 2 mins increase weight (95/115/135)M, (65/80/95)W Partner WOD Teams of 2 For time: 150 cal bike 100 Pull-ups 200 Push-ups 300 Squats 150 cal bike One partner works at a … Continue reading

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Friday 2/2/2018

Warm up:  Amrap 6 30 crunchers 20 leg lifts 10 v ups BBW:  5 rounds for time:  10 min cap 12 strict press @ 60% of bodyweight 60 DU’s WOD:  Angry Jackie! For time: 2000 m row 50 thrusters (95/65) … Continue reading

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Thursday 2/1/2018

Warm up:  5 min AMRAP 10 Shuttle Runs 20 Mountain Climbers 20 Sit Ups BBW:  EMOM 10 (use 2 barbells & try to work with a partner) Odd min – 7 Power Cleans @ 70% 1rm Even min – 7 … Continue reading

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Wednesday 1/31/2018

Warm up:  6 min AMRAP 10 Air Squats 10 Ring Rows 10 Sit Ups BBW: 10 min Cap – Ladder Down 10,9,8,7,6,5,4,3,2,1 Deadlifts (135/95) HSPU’s WOD 8 rounds for time 20 Cal Row 1 min rest

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Tuesday 1/30/2018

Warm up:  5 x 250m row rest 30 sec’s between BBW:  5 rounds (10 min Cap) 10 OH Alt. Lunges (75/55) 20 Push Ups WOD For time: 100 DU’s 50 T2B 80 DU’s 40 T2B 60 DU’s 30 T2B 40 … Continue reading

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Monday 1/29/2018

Warm up:  6 min AMRAP 5 cal bike 10 reverse crunchers 5 strict pull ups 10 push ups BBW:  8 min EMOM 10-12 thrusters (50% 1rm) odd min 10-12 bar facing burpees- even min WOD 21, 15, 9 reps of: … Continue reading

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Testimonials

*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.



As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.



After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949