Friday 8.24 : New Coach Announcements Coming This Weekend!

In House Throwdown, September 15th, Signup HERE!!

We have some special announcements coming throughout the weekend!

We have decided to hire 2 new coaches and are extending the responsibilities of a few current members/coaches to FINALLY fill the holes that were left this past 6 months. We will officially announce names over the weekend and when you can expect to see them!

 

FRIDAY

CrossFit

Strength : Squat Clean
EMOM 12m : 1 heavy rep

WOD : “Icon 5”
12m AMRAP
2 Rope Climbs
6 Deadlift 275/185
9 Box Jumps 24/20, full stand

S: 4 Strict Pull-ups, 135/95, Step Ups
L1: 6 Strict Pull-ups (no partial rope climbs), 225/155
Rx+: Legless Rope Climbs, 30/24

 

Sweat

Core: 10m AMRAP
50′ Single Arm OH KB Carry, Right
50′ SA OH KB Carry, Left
25 KB DL, Knees to Standing with SPEED
10 Push-ups

Conditioning : 18m AMRAP
Run 400m
2 Rope Climb or 12 Jumping Pull-ups
12 Burpee + Wall Ball 20/14
9 Box jumps 24/20

 

The Program

 

1. Strength and WOD

2. 4 Rounds
10 Squat Snatch 145/100
10 OH Lunges, 10 each
50 Double Unders
rest 3:00

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