It’s Official : We Are the Best!!

I am beyond happy to announce officially and finally that we have 3, count it THREE, Regional Qualifiers in our midst in the CrossFit Lando Community! We have a great community between our two gyms, one of the best there is. Our competitor program is small but elite, all of you working incredibly hard through a demanding program day in and day out. While every person who competed in the Open this year deserves accolades, these 3 amazing athletes deserve recognition for their amazing accomplishment of Regional Qualifier.



To put this in perspective, Sarah and Stacey qualified by coming in the top 20 of over 12,000 women. This is top .1%. POINT 1 % PEOPLE!!!!!




Here’s a little blurb about the 3 of them which is really just me gushing about them some more.


Mike Gray, member at CFL Woburn, qualified in the Master’s 40-44 division for the 2nd year in a row. Mike is one of those people who make you feel like you aren’t doing enough as he owns his own plumbing/contracting business, has a whole gaggle of kids in his wonderful family, and is a specimen of a man. Not to mention one of the nicest dudes there is. I consider myself lucky to have been able to work with him closely the past few years and help him along the way in his fitness journey. Mike throws down THIS WEEKEND in the Master’s Qualifier as he vies for one of the 20 spots for the Games! Be sure to give him a shout out when you see him!


Stacey Kroon, who you all know as Coach Stacey, qualified in 15th place in the Northeast Region in what has become just par for the course for her this time of year. This is the 4th year I have coached Stacey individually and is the 7th year in a row that she has qualified for Regionals. A 2x Games Competitor, what I find the most amazing about Stacey’s accomplishments is if you go back and look at the 2011 Regionals, not a single name from the female side is in this years top 20. Oh wait, there is, and it’s Stacey Kroon. Others have come and gone but she stays at the top. Stacey is my best friend in the world, my right hand lady in my business, my partner in business, and the best group coach there is. I am beyond lucky to be her coach and can’t wait to be by her side in Albany in a month!


Sarah Mitzel, aka Sarah Landes, now makes it 4 years running she has qualified for Regionals and the 2nd as my wonderful wife. She is a veteran of Regionals having competed 3 times with various teams (2 with CF Route 1 and 1 with Operation Lando) and now going out on her own. Sarah works harder than most anyone out there, as shown by her going from relative nobody to one of the best female competitors in our region in a matter of 1 year. Many of you have gotten to experience working with Sarah at either gym and you undoubtedly notice how unassuming and humble she is. You would have no idea how amazing of an athlete she is when dealing with her day to day. Perhaps the only thing she cares more about than the Lando community is our wonderful pup Dexter. I am so incredibly proud of her for dealing with a year of adversity both in and out of the gym, keeping true all the way up to the last moment tonight when she finally got the notice that she made the cut at number 20! When not smashing workouts Sarah is our resident nutritionist and Dexter’s Mom, which coupled with me is more than a full-time caregiver job.


Be sure to check out Mike this weekend and Sarah and Stacey at the East Regional in May in Albany, NY!





BootCamp Sprint


1. 21-15-9
Jumping Pull-Ups
Mountain Climbers
Ring Rows


2. Tabata Everything : 8 Rounds of Each Movement, completing each movement before moving on
– Burpees
– Bicycle Situps
– Goblet Squats 53/35 KB
– KB Swings (Overhead)
– Row (Calories)





Strength : Power Snatch 
Find a 3 Rep Max, all 3 reps completed within 25 seconds of start



WOD : 4 Rounds
15 Deadlift 185/135
15 Toes to Bar


S : 95/65, Knees to Waist
L1: 135/95, Knees to Chest


Rx+: 225/155



The Program


1. Strength and WOD Rx+


2. Front Squat
5-5-4-4-3-3-2-2, then 1-1-1-1 5 second pause


– Go to work on these!!!

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