One Last Hero




Feeling beat up, sore, hurt, or tight? Contact Kyle Hicks, a member of CFL, and a physical therapist who already has been working on a lot of your fellow Landos. He specializes in Active Release Therapy and is great at working on issues in any part of your body. Contact Kyle today at [email protected] to schedule an appointment.



Early Crew: Meet at 8:30

WOD 1: 30 MU for Time
– 12 minute time cap. This is first of a few tests for the next 10 days. We will be doing it again in 6 weeks. Be sure to record.

WOD 2: “Rankel”
20 Minute AMRAP
6 Deadlift 225/155
7 Burpee Pull-up
10 KB Swing 70/53
Run 200m

SkWAT Team Work (to be done sometime between 10-11): 8×2 Tempo Back Squat, 3310 tempo. Heaviest able.

10am/1pm Class

Strength: Back Squat (low bar)
5-5-5 75% 1rm, 3-3-3 85% 1 rm

– keep the weight the same for all 3 sets of each rep scheme

WOD: “Rankel”
6 Deadlift 225/155
7 Burpee Pull-Ups
10 KB Swings 70/53
Run 200m

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