New Nutrition Plans and AWF Nationals Meeting



AWF Nationals June 20:  Anyone interested in the American Weightlifting Federation National Championships I will be having a brief but informative meeting on it on Saturday at 11am SHARP!!! Come even if you are only a very slight bit interested in it, or if you are already signed up and planning to go. I will cover everything from the easy part like signing up, to how I will be structuring your training form now til then, and things like weight classes and opening weights.

If you cannot make this meeting please contact me ASAP. Please direct all inquiries about this to yours truly. I am the lead member of the Board of Directors of the AWF, I am obviously the lead in the hosting of the event since it’s at our gym, and I will be coaching any and all athletes who sign up from CF Lando. Not saying that Stacey, Jack, Flavio, and Sarah can’t answer simple questions but they will also be competing and therefore won’t be as educated of a resource leading up to the event.

I might be busy and might take a day to respond, but I will respond. Like I said a few weeks ago, ANYONE who signs up from CF Lando I will coach through the event meaning I will help with your openers, your weight increases, and the training leading up to the event. There will be a structured lifting program starting next week for anyone doing Nationals.

Sign up ASAP before spots fill up. If you need help with openers during signup EMAIL ME ASAP!!


New Nutrition Program : Going to the beach or somewhere tropical this summer and want to look beach ready? Do you have a fitness goal for the summer, like competing in a CrossFit or Weightlifting competition or a Triathlon? Whatever your goals are our resident nutritionist Sarah Landes can help you out. We are especially excited about her new fully inclusive nutrition plan that comes complete with meal plans, daily breakdowns, literally step by step what you need and the tupperware and serving sizes included!

If you haven’t already then contact Sarah via email, [email protected], and set up a consultation. It’s $25 and covers a lot of what you need already. Then if you so choose you can get started on a custom nutrition plan for whatever your goals are. She works with highly competitive CrossFit athletes down to the every day person just looking to get more fit.

Shoot her an email!



Core Conditioning : 915-10am

Core Work : 15 Min AMRAP
30 Russian Swings
4 Alternating Turkish Getups
5 Overhead Squat/Goblet Squat
60 Second Accumulated Plank Hold, switching straight arm to forearm and back every 15s

WOD: For Time
Row 1500m
75 Situps
45 Thrusters 45/35



Strength : Snatch
Find a 1 rep max in 20 minutes


WOD: “Diane”
Deadlift 225/155
Handstand Push-ups

S : 135/95, Clapping Push-ups from Knees
L1: 185/135, Scaled HSPU or Clapping Push-ups

No Rx+


The Program

1. Strength : Snatch
Find a 1 rep max in 20 minutes

2. WOD: “Diane”
Deadlift 225/155
Handstand Push-ups

3. EMOM 12m
5 CTB Pull-Up
2 (1 each side) Stone to Shoulder + Squat, heaviest able

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