A Look Ahead : Reminder Next Saturday Lifting Seminar, and THE OPEN

A Look Ahead : Reminder Next Saturday Lifting Seminar, and THE OPEN

The Open is around the corner!!! The teams are set for both locations. Get your butt signed up. It’s $20 that will never be as useful as $20 can be ever again. I mean that. You will have fun, make new or stronger friendships, learn about yourself like never before, and have a little challenge to get you through the final tough parts of winter.

Truly one of the best things about the Open that isn’t talked about enough is it takes your focus away for 5 weeks and flies by. Then all the sudden it’s mid/late March and you step out of the gym after the 5th and final WOD on a Saturday and it’s 50 degrees which feels like 90. Of course there will be a few more gut punch 25 and snowing days the next week but it’s just the last struggle until we are free for months and months. Nothing better!

Go here to sign up. It’s simple, 5 minutes max, $20, and that’s it. If you end up not really doing it it’s $20 lost at worst. But really all the commitment you have to make is no more than you are doing right now. 2 hours MAX on Saturday for 5 weeks, so worst case is you currently don’t come on Saturdays then you have to change your training schedule. I can’t stress enough how much you will not regret this decision.

Last ditch reason I will throw out there is you will have serious FOMO if you don’t. More than half the entire community of Lando will be participating and it quickly becomes the talk of the gyms for the 5 weeks. If you thought the days of feeling like a loser because you didn’t go to a gathering on Saturday were done when you left high school you were wrong. It might be 20 years later but the FOMO will get you bigtime the first week after WOD 1 if you aren’t there. I have anxiety already just from association for you who don’t sign up. Please, save us all and just DO IT!!!!

 

WEIGHTLIFTING SEMINAR NEXT SATURDAY

The Afternoon of Weightlifting  with Lando, Stacey, and Bud is NEXT SATURDAY, February 17th, starting at 12:00 sharp (SIGN UP BY CLICKING THE HIGHLIGHTED TEXT). We are already at 50% of the cap so get on it if you want to. You won’t regret it no matter the level athlete you are.

 

Operation Lando Competition Team : 7:30am SHARP @ Lando Woburn. Week 3 of 5 sessions so don’t miss it. Important work to be done!

 

SATURDAY

CrossFit

Strength : Low Bar Back Squat
5-5-5-5-5

WOD : 7m AMRAP
4 Box Jumps 24/20
8 Hang Squat Clean 95/65
12 STOH

S: Step Ups, 75/55
L1: 75/55
Rx+: 30/24, 115/75

 

Sweat

Core and More: 5 Rounds, each round 2:30
20 Hollow Rocks
20 Superman
20 Weighted Situps 20/14 MB
20 MB Thrusters
20 Russian Twists (10/10)

– Rest remainder of round until next one. If you find you cannot finish with at least 15s rest scale reps to 15, but only once you have a round where that happens.

 

CONDITIONING : For Time

25 Box Jumps 24/20
25 Burpees
15 Standing Split Position Single Arm KB Push Press  35/36 or heaviest able (right arm)
25 KB Swing (full overhead) 35/26 or heaviest able
15 KB Push Press (left arm)
25 Broad Jump
– rest 2:00
20 Burpee Box Jump Over
20 Right Arm KB Push Press, regular position
20 Full Squat Broad Jump, 4/2′
20 Left Arm KB Push Press, regular position
40 Double Unders/80 Singles
– rest 2:00
50 Situps
50 Seated MB Press, feet off floor
25 Lunge Wall Ball, highest able, right foot forward
25 Burpee Broad Jump 4/2′
25 Lunge Wall Ball, left foot forward
80 Double Unders, 120 Singles
1 Animalistic Scream to Let Out Pent Up Hatred For Lando For Writing This Workout

The Program : Competitors meet @ Woburn 7:15, warmup starts @ 7:30 sharp

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