Monday 8.6 : New Coaches Incoming

We have an exciting week with some potential new coaches coming in for their next step in the process of becoming a Lando coach. This week they will be shadowing and helping with parts of class as they integrate themselves into the community. After this week if things work out they will be potentially hired as new coaches for CrossFit Lando!



Strength : Low Bar Back Squat (2 Second Pause)/Front Squat (Regular)
6 x 3/1

WOD: 4 Rounds, 3:00 per round with 1:00 rest
AMRAP Bear Complex 135/95


S: 65/45
L1: 95/65


Rx+: 185/135



Core: 10 Rounds
10s Hollow Rock
10s Rest
30s Forearm Plank
10s Rest


Conditioning : 4 Rounds, each round 4:00 with 1:00 rest

5 Russian Twist (each side) 20/14
10 Wall Ball
15 Cal Row
20 Cal AB
300m Run


The Program

1. Strength and WOD

2. For Time, grind
50 Burpee Box Jump 30/24
– Every 10 reps perform 5 Deadlift 365/245

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup