Saturday 6.29 : July 4th Schedule

Here is our schedule for next week. As you know we take a few days completely off to give everyone on staff some consecutive days off. We do understand though that you all want to get your fitness in so we try to keep a balance. As always, when we are closed I will post workouts to do at home, at a globo gym, on the beach, etc.

A note if you order Kettlebell Kitchen: We are closed for late week deliveries next week. Don’t order or if you did already contact them to move your late week delivery next week.

Schedule Monday (July 1) – Sunday (July 7)
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: No Evening Classes
Thursday (4th of July): Closed
Friday: Closed
Saturday: Regular Schedule
Sunday: Regular Schedule

While I am a big believer in giving all staff, yes including myself, time off during this great American holiday, I am very appreciative of your understanding. Thank you for giving us this time to get some full time off and get to enjoy what is one of if not the best family/social holiday of the year.

With that said, get in here and get fit when you can until then!

SATURDAY
CrossFit


Strength: High Bar Back Squat
5-5-5, then 3-3-3 with 3s pause in bottom

WOD: 15m AMRAP
25 Pull-ups
30 Toes to Bar
35 Wall Ball

Sweat
Core: 3 Rounds
25 Eye High KB Swings
20 Barbell Rollouts
15 Straight Leg Raises (hanging)
then 35 Burpees AFAP (after 3 Rounds)

Conditioning: 4 Rounds
25 Jumping Pull-ups
30 Toes to Bar/Kipping KTE
35 Medball Thrusters
Run 600m

The Program
1. Strength and WOD

2. For Time
10 Rope Climbs
75 Burpees

  • Do not alter rep scheme.
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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.

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