July 4th Schedule

July 4th Schedule

It’s that time of year again, when we celebrate freedom and liberty by breaking laws all over the place, usually around explosives and substance consumption. What a time to be alive!

Truthfully, though, I love the 4th of July as it means a great deal to me and my family. I urge you to really take at least 24 hours and make it special for the 4th in some way. Special doesn’t have to be crazy or wild, just make it unique to your daily grind. Not everyone has to cover their private parts with the American flag to make 4th of July great again.

We will have a few days off from CF Lando and pushing ourselves to the limit physically and mentally, so be sure to use the time in a great way. Celebrate the absolute #1 liberty we have from getting to live in this great country, which is the ability to have a choice in how we live each day. The ability to actually make a day like July 4th unique from our other days is something special to us as Americans because of many reasons.


July 4th Week Schedule:

Woburn : Regular Schedule. Charlestown : PM Changes…530pm and 630pm CrossFit only.

Both Gyms: AM and Noon classes only. Gyms close @ 1pm for the rest of the day.

WEDNESDAY (July 4th)


Both Gyms : Regular Schedule




Strength : High Bar
2-2-2-2-2, Pause for 5 Seconds in bottom of each rep

WOD: 2 Rounds
Run 800m
15 Squat Snatch 115/75

S: Run 400m, 75/55
L1: Run 600m, 95/55

Rx+: 155/105



Core Work: 5 Rounds
10 Hollow Rocks
5 Burpees
10 Lunges with KB at side, right
10 Lunges with KB at side, left
20 Flutter Kicks from Hollow Hold


Conditioning : 3 Rounds
Row 600m
– rest 1:00
Run 400m
– rest 1:00
20/15 Cal AB
– rest 1:00


The Program

1. Strength and WOD

2. EMOM 6m
3 Bench Press, heaviest able
then E30s for 3m
3 Bench Press @ 60% 1rm, speed focus

3. Box Squat, check out tutorial video here.
3-3-3-3-3-3-3-3, done E75s


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