Saturday 2.9 : Now You Got To Wait!

New nutrition program “Fit and Fabulous, Fit and Furious” is already on a waitlist! Get your names in if you are interested as we already will look into expanding the original offering. But we need to know who wants in if we are going to do it!

SATURDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5, then 2-2-2 with 3s pause each rep

WOD: For Time
Row 500m
21 Hang Power Snatch 95/65
21 Wall Ball 20/14
Row 400m
15 HPS
15 Wall Ball
Row 300m
9 HPS
9 Wall Ball

S: 300m each row, 75/55
L1: 75/55
Rx+: 500m each row


Sweat
Core: 3 Rounds
30 MB Situp Toss (against wall) 20/14
20 Russian Twists (each side)
20 Barbell Rollouts
20 Sea Turtles
10 MB V Ups (pass from feet to hands and back)

Conditioning: 3 Rounds
Row 500m/Run 400m/AB 30 Cal
21 KB Sumo DL High Pull
21 Step Back Lunge + Single Leg Thrust

then CASH OUT 75 Hollow Rocks


The Program

1. Strength and WOD

2. 5 Rounds
5 Power Clean 225/155
10 HSPU
then 5 Rounds
5 Overhead Squat 185/135
10 Toes to Bar

Click Here to Schedule a Free First Class→

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