WOD for Friday 5/10/13

***CrossFit Kids Announcement*** We are changing the schedule around for the 5 to 9 year old kids. Their new classes will be on Monday, Wednesday and Friday at 5PM, no Saturday class. CrossFit Kids ages 10 to 15 years old schedule will be Tuesday and Thursday 5 PM. The Saturday class will be changed to 9 AM. This new schedule will take affect next week May 13, 2013.

2 Burpee Muscle ups
2 Handstand push-ups
4 Burpee muscle ups
4 Handstand push-ups
6 Burpee muscle ups
6 Handstand push-ups
Continue up ladder until 20 minutes has expired. Substitution for Burpee muscle ups is Burpee chest to bar pull-ups


*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*,

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