Bring a Friend and Weightlifting Seminar

Bring a Friend at both locations, all classes!

 

Weightlifting Seminar lead by Lando, USA-W Sport Performance Coach

 

– Come learn the intricacies of the Snatch, Clean and Jerk. 

 

– This will start at 11:30 and run until 1:00pm. Come for part or all of it. We will Snatch then Clean and Jerk.

 

 

– Come ready to lift! Rest tonight, eat early, don’t attend class unless you are used to doubles. This will be 2-3x the amount of volume of a regular class. Very doable for all levels but to get the most out of it you want to be rested and READY TO PR!!!

 

 

SATURDAY

– Bring a friend. No experience necessary! They sign up, you get 10% off next month!

 

Strength : High Bar Back Squat
5-5-5-5-5

 

 

WOD : 20m AMRAP, Partner WOD

100 Double Unders or 150 Singles
30 Front Squat 95/65
30 Burpee Broad Jumps, 4/2′
Run 800m
10 High Fives

Immediately after 20 minutes is up : 1 Hug

 

 

The Program

 

1. EMOM 12m
1 Power Clean + 1 Squat Clean + 2 Jerk

 

2. High Bar Back Squat
5-5-5-5-5

 

3. EMOM 20m
O: ME Box Jump 24/20, stand and step down
E: ME Squat Clean Thruster 135/95

 

4. 8x200m, wearing vest, rest 1:00 between efforts

New to the community?

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup