Finally, The Weather!!!






Core Conditioning : 9:15am-10:00am

TBD, come in and get fit!



Strength : Front Squat
Find a 1 rep max in 20 minutes


WOD: For Time
20 Front Squat 155/105
40 Lateral Burpees

– The work can be broken up any way desired and at any time. For scaling questions, this front squat weight should not be done unbroken unless you are RXing or RX+. Make it challenging!

S: 95/65
L1: 13595

Rx+ : 225/160


The Program

1. Front Squat

2. WOD

3. 4 Rounds for Quality
30 second OH stability hold, 80% BW or so
3 Turkish Getups (each side)

50 Box Squat 75/55
50 GHD Hip Extension 75/55 on back

– This video shows good technique used when doing a max lift. Make the 50 AFAP. Still using quality technique but moving quickly.


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.

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