New Schedule : Evenings 4-5 Open gym, 5-6, 6-7, 7-8 CrossFit

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Be sure to check TRIIB for the new schedule

 

 

MONDAY

 

BootCamp Sprint

 

1. 1 Minute on, 1 Minute off, 5 Rounds
Hollow Rocks

 

 

2. Conditioning

1 Minute on, 1 Minute off, 2 rounds each movement

Row (distance)
Burpees
Situps
Box Jumps 24/20, full stand

 

 

CrossFit

 

Strength: High Bar Back Squat
5-5-3-3-2-2-2

 

 

WOD : 7m AMRAP
3 Squat Clean 135/95
3 Back Squat
3 Front Squat
12 Bar Facing Burpees

 

S : 65/45
L1: 95/65

 

Rx+: 185/135

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 4xME Hang Squat Clean 225/155, rest :60
2b: 4xME Bar MU, rest :90

 

3. 50 Pistols AFAP, rest 30s, 50 GHD Situps, rest 30s, 50 Toes to Bar

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