Member of the Month (1 of 2) : Dave Horton from Charlestown

Member of the Month (1 of 2) : Dave Horton from Charlestown

I feel like I say this every month, but we have some awesome MOMs this month and really interesting “Outside the WOD” questionnaires to read. I know it’s like a broken record, but I truly hope you all take a moment to read these as it not only takes a solid effort from fellow members, but it gives us all such awesome insight into the lives of people we have been working with, sometimes for years, but know nothing about.

Dave has been a stalwart at 545 Medford Street for some time now. Rain or shine he is walking his way to the Noon class almost every day. I would best describe Dave as “intensely calm” as an athlete in class, while being very coachable and enjoyable to be around. Again, what I love about these profiles is we get to call attention to special people and what it is that makes them so in and out of the gym, and one of those things about Dave is he is a walking, breathing example of hard work and focus. He isn’t wordy, doesn’t boast, rarely pumps up his own feats, but just watching his dedication, hard work, and near flawless attention to details like timeliness, the small things that separate successful from average, is an example to follow for anyone regardless of background, ability, or goals.

Be sure to wish Dave a congratulations for earning his recognition as Member of the Month for CrossFit Lando Charlestown, and read all about Dave’s life “Outside the WOD”, from how he got started with CrossFit in Medfield, MA to what region of Italian wine he prefers to drink with his cheat meal pizza.



  • Charlestown schedule reminder : 7pm is CrossFit until August new program roll-out



1. Core/Booty Blaster (you know you want it)

Tabata (:20 on, :10 off) 8 Rounds moving through list

Air Squats
Russian KB Swing
KB Reverse Lunges (alt.)
V Ups

2. “Beach Szn”
Run 400m
20 Box Jumps, full stand and step down
10 Plate Getups



Strength : Press


WOD : 3 Rounds
21 Pull-ups
15 KB SDLHP 53/35
9 Hang Power Snatch 115/75
6 Broad Jumps (collar to collar)
3 Wall Climbs

S : Jumping Pull-Ups, 35/26, 75/55
L1 : Scaled Pull-ups, 35/26, 95/65

Rx+: UB Pull-ups, 70/53, 135/95


The Program

1. Strength and WOD Rx+

2. For Quality
50 Strict HSPU, cap at 10 minutes
40 Muscle Clean 95/65
30 Push-ups, 3113 tempo (3 seconds “down”, touch and go from bottom, AFAP “up”, 3 seconds hold at top)
20 Turkish Getup 70/53 (alt.)
10 Bar Muscle Ups + strict TTB

  • keep this under 25 minutes but don’t think of it as a time cap, just realistic work ability. Make each movement perfect each rep. Scale as needed

3. Snatch
EMOM 12m : 2 Perfect reps

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