Saturday : Competitor Meeting, Early Crew, and Stacey at ECC

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Wish Coach Stacey luck as she competes at the East Coast Championships tomorrow and Sunday (team on Sunday). Myself and other Landos will be down there cheering her on!

 

Today (Saturday) is the 2 year anniversary of CrossFit Lando. Unbelievable we are at the stage we are at. 2 Year Anniversary party will be on February 21 or 28. Firm date will be announced Monday. EVERYONE MUST COME!

Early Crew: We will be having a competition meeting at 8:00am sharp. I know this is kind of early but I need to get down to coach Stacey by 8:45. We will be discussing plans for team training as well as the Opens in general. While the team training will only apply to a few people the meeting will be important for everyone for how to continue developing through the Open and how we will be doing this whole season as a competitor group and more specific team. This is a special year as it is the first year CrossFit Lando has any legitimate shot of having a team for Regionals. No matter what your role is it will be exciting to be a part of!

 

Reminder: 11am mobility with Flav and class is at 12pm not 1pm.

 

Early Crew: 8:00 am meeting

Strength: Deadlift
5×5

WOD: 8x500m Row, rest 1:1

No extra work. If you want to work on weaknesses that is OK but otherwise do not do anything more. This is volume restriction for a reason.

 

CrossFit (10am, 12pm)

Strength: Deadlift
4×5

WOD: For Time

Row 1000m
50 Box Jumps 24/20 (full stand)
50 KB Swings 53/35
5 Rope Climbs

*70/53 KB