Happy Wedding Day OG Tim (Woburn) and Coach Eric

Sweat class is at 9 and CrossFit is at 10. Please adhere to that schedule. 

 

The Wedding Bug Has Bit the Lando Community This Weekend

Saturday is a special day in Lando world with 2 weddings with deep ties to our community going down. A good number of us will be traveling down to the Jersey Shore to watch Tim Bryant marry his longtime girl Breanna Keane.

Tim is a good friend of Stacey and I and many Landos and also was an original member in Woburn who bought in as a member in our pre-opening sale. We are so happy for him and his lovely wife to be and cannot wait to watch and be part of the weekend coming up!

Up north we have another special wedding going on between Coach Eric and his wife to be Sam. Eric was a coach we inherited from Avalon and I am very happy we were able to keep him on staff. He is a selfless person and a good coach and has convinced a wonderful woman in Sam to be his wife. Good luck to you two and can’t wait to hear all about the weekend when everyone is back!

Big thank you to Coach Pat and Coach April for stepping up to help coach on Saturday as much of the staff is gone for Tim’s wedding. As usual I couldn’t run this place without my awesome team.

 

SATURDAY

CrossFit

Strength : Front Squat
3-3-3-3 with 3s pause in each rep

 

WOD: 21-15-9
Squat Holding Plate w/ Straight Arms 35/25#
Burpee + Jump Over Plate
Walking Lunges w/Plate @ Chest (each leg)
Handstand Push-ups

S: 15/10# plate, jump on plate, lunges no plate, regular push-ups
L1: 25/15# plate, ring dips or scaled hspu
Rx+: 45/35# plate, OH walking lunges, strict hspu

 

Sweat

Core Work : 1 Round
75 Situps
50 Hollow Rocks
30 Plank Push-ups (forearm to straight arm back down)
50 Flutter Kick from Hollow Hold
75 Knee to Elbow, same knee same elbow straight arm plank, hands stay planted

after last KTE immediately perform 1 round of:

50 KB Swings 53/35 (OH)

Conditioning : 15 Minute AMRAP
21-15-9
Jumping Squat
Walking Lunges
KB Deadlift 70/53
– 5 Burpees after each set of 3 movements (after 21, after 15, and after 9)

 

The Program

1. Strength and WOD

2. 3 Rounds
Row 500m
rest 1:1
30/25 Cal AB
rest 1:1
20 Box Jumps 30/24
rest 1:1