Monday 3.4: Open for Noon, PM Classes

Monday 3.4: Open for Noon, PM Classes

UPDATE: We are OPEN for Noon and PM classes.

MONDAY
CrossFit

Strength: Overhead Squat
3-3-3-1-1-1

WOD: 21-15-9
Overhead Squat 115/75
Pull-ups

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups

Rx+: 135/95, CTB Pull-ups


Sweat
Core:
50 V-Ups
50 OH Good Morning (PVC)
50 Hollow Rocks
50 Russian Twist

Conditioning: 21-15-9
Calorie Row
Box Jumps
Calorie AB
Jumping Lunges
Jumping Pull-ups/Jumping CTB


The Program
1. Strength and WOD

2. For Time
21-15-9
Deadlift 225/155
HSPU
THEN
12-9-6
Deadlift 315/205
HS Walk x3 (feet)

New to the community?

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