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