Monday 11.12 : Open For Veteran’s Day

Monday 11.12 : Open For Veteran’s Day

We are OPEN with full classes during this Veteran’s Day.

Thank you to all those who served and are serving throughout the country and the world. Every time I think about it I am in awe of people who make a choice to endanger their lives to the point of potential death to do a job that is protecting mine. While “thank you” seems so trivial and not nearly enough, I also remember how veterans in my life appreciate the simple gesture any time someone expresses it.

So to all the veterans in the world and especially my life, to Spencer Mcleod, Michael Mcleod, Darin Bibeau, Dan O’Neill, Chris Olsen, Phillip Cox, thank you for your service!

 

MONDAY

CrossFit

“Hero WOD” : Zachary Tellier
– Below is CrossFit Lando Rx
Run 400m
8 Burpees
15 Push-ups
8 Burpees
15 Push-ups
40 Lunges (total)
8 Burpees
15 Push-ups
40 Lunges
75 Situps
8 Burpees
15 Push-ups
40 Lunges
75 Situps
150 Squats

S: 5 Burpees, 8 Push-ups, 20 Lunges, 50 Situps, 75 Squats
L1: 10 Push-ups, 30 Lunges, 75 Situps, 100 Squats

CrossFit Lando Rx+ aka CrossFit HQ Rx

Run 400m
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges (total)
10 Burpees
25 Push-ups
50 Lunges
100 Situps
10 Burpees
25 Push-ups
50 Lunges
100 Situps
150 Squats

 

Sweat

Conditioning : For Time
Run 400m
8 Burpees
10 Push-ups
8 Burpees
10 Push-ups
30 Lunges (total)
8 Burpees
10 Push-ups
30 Lunges
75 Situps
8 Burpees
10 Push-ups
30 Lunges
75 Situps
150 Squats

 

The Program

1. WOD

2. Deadlift
5-5-5-3-3-3