Friday 8.30: Sign Up for In House NOW!

Friday 8.30: Sign Up for In House NOW!

Sign up here. Sign up now to guarantee you get a pair of super fresh special edition In House Lando Socks designed by Stacey K. of Stacey K. Designs, limited CrossFit specialty apparel and undergarments. Also guarantee you get in for the Early Signup price, goes up $10 after Labor Day!

Strength: Overhead Squat

  • Work to a 1 rep max but all are working sets

WOD: “Double Under Nancy”
5 Rounds
75 Double Unders
15 Overhead Squat 95/65

S: 100 Singles, 75/55 OHS
L1: 75/55
Rx+: 115/75

Core: For Time
2:00 ME Forearm Plank, then
30 Flutter Kicks (15/15)
30 Russian Twists (15/15)
10 Burpees

Conditioning: 5 Rounds
75 Double Unders
15 Plate Thrusters 45/35
10 KB Swings, eye high

The Program
1. Strength and WOD

2. “Amanda”
Cap @ 12m, then rest 5m from 12 regardless of finish then:
5m DB Up and Over 24/20, 35/25 each hand

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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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