Saturday 12.29 : Back to Raising Money for Coaches (Stacey, Lauren, and Jaime)

Saturday 12.29 : Back to Raising Money for Coaches (Stacey, Lauren, and Jaime)

Please Donate to Coach Stacey, Coach Lauren, and Jaime T!

Here you can read more about Wodapalooza, the competition that Coach Stacey, Lauren, and Jaime made their quest to qualify for. It is the largest international CrossFit competition outside of the CrossFit Games, and they did it! Now help them make it down to Miami to compete in January! Please help, every bit certainly does and these awesome coaches/members deserve it.

 

New Year’s Eve and New Year’s Day Schedule: Both locations will be open on NYE other than last class of the evening. Then on NYD we will be closed. Regular schedule until then so get your work in!

 

SATURDAY

CrossFit

Strength : Front Squat
5-5-5-3-3-3

WOD : 9-7-5
– Run 400m to start each round – 
Front Squat 155/105
Toes to Bar (x2)
Bar Facing Burpees

S: Run 300m, 53/35 KB for FS and DL, Weighted Situps, Regular Burpees
L1: 115/75, Scaled TTB

Rx+: 205/145

 

Sweat

Core : 3 Rounds
20 Prone Straight Leg Raise (10/10)
30 Hollow Rocks
then
3 Rounds
20 Supermans
30 Bicycle Situps

Conditioning: 18-14-10
– Run 400m before each round – 
KB Goblet Squat 35/26
KB Swing
STOH (Total)
Burpees

The Program

1. Strength and WOD

2. 30m AMRAP
30 Cal Row
30 Thrusters 75/55
30 Cal AB
– rest 2:00

Sign up today for a free first class →

Enjoy your first CrossFit class at Lando for free.  

Intro Signup