Come to Tavern in the Square on Friday to get your weekend started.




1. Core Work : 3 Rounds
20 Banded Good Morning
20 Situps
Run 400m
20 Hollow Rocks
20 Seated MB Press 20/14

2. Conditioning : 12m AMRAP
20 Jumping Lunges (alt)
20 MB Thrusters 20/14
20 Side Shuffle + High Jump, 8′



Strength : Overhead Squat
Find a 1 rep max


WOD : “The Chief”
5 Rounds, 3 min on 1 min off
3 Power Clean 135/95
6 Push-Ups
9 Air Squats

Score is total FULL ROUNDS


S: 75/55
L1: 115/75

Rx+ : “Big Chief” 185/135


The Program

1. Strength and Big Chief

2. EMOM 10m
2 Rope Climb
3 Front Squat 225/155

3. 10m AMRAP
5 Pistols (each leg)
10 Burpee
15′ HS Walk

  • Wear weight vest entire time


Click Here to Schedule a Free First Class→

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