Obviously We Are Squatting


There is no early crew for Saturday morning. The gym opens with Flav at 9:30 for 10:00am class. Remember classes are 10:00am, 11:00am intro, and 12pm. Open gym from 11a-1pm.

Coach Flav is flying solo Saturday morning. Please work with him and help so everyone can have a great class. You know you are in for a fun class with Flav at the helm!

Best of luck to Stacey and Tim (CrossFit Lando Elite), my lovely wife Sarah and Rob (CrossFit Lando Strong), and Jack and Joanna (CrossFit Lando Swift) competing tomorrow at CrossFit Route 1 along with Mike Gray and Molly Cunningham (Team I Don’t Know Their Name). That’s 4 strong teams that are going to give the podium spots a run for their money. If you have nothing to do tomorrow make your way to CrossFit Route 1 in Melrose and check out what is always a great competition put on by Jared Monaco and Co.



SATURDAY (All Levels)

Strength: Back Squat (athlete choice)


Note on today’s WOD: Do not replace the row with a run. It is too icy/snowy/unsafe out there with the cold and snow. Work with Flav and he will get you going in separate start times to make sure you get in your flow and everything works out fine. Airdyne is a fine replacement and should be done for 3:30 not a given distance.

WOD: 2 Rounds
Row 1000m
50 Wall Ball 20/14
50 Walking Lunges
20 Strict Pull-Ups
15 Handstand Pushups

*25 minute time cap

– Scale your strict pull-ups so you can do 3-5 when fresh. Even if you are doing 1 at a time that is fine. This workout is meant to be on the long side

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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.

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