No 6:30pm at Canal Park

Reminder : No 6:30pm at Canal Park on Friday for next 4 weeks.

 

Saturday throws down @ 10:00am at both locations for “16.2”. Come in and join the fun!!!

 

 

FRIDAY

 

BootCamp Sprint

WARMUP: 5m AMRAP, escalating reps by 1 rep
Air Squats
Hollow Rocks
Push-ups

 

1. Thruster Party
E45S for 8 Rounds : 5 Thrusters, from floor, heaviest able UB

 

rest 5 minutes

 

2. Conditioning

Row 600m
50 Situps
50 Pull-Ups
Row 600m

 

12 minute Time Cap

 

 

CrossFit

 

Strength : Bench Press
Find a 2 rep max

 

 

WOD : 7 Rounds
7 Ring Dips
7 Power Snatch 115/75
1 Wall Climb
1 Rope Climb / 5 Strict Pull-Ups @ CP

 

S: 5 Rounds, 65/45, 5 Ring Rows
L1: 95/65

 

Rx+: 135/95

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.

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