Saturday 8.17 : Coach Courtney’s Marathon WOD, Come Traing and Donate

Saturday 8.17 : Coach Courtney’s Marathon WOD, Come Traing and Donate

In early October one of our staff, Courtney, will be running the Chicago Marathon for Team Red Cross. Please help her with her fundraising goals with even $1. Anything helps!

Here is the link to send her a donation if you haven’t yet. So many of you have which is wonderful of you all. Thank you (from Courtney).

Just another reason why this is the best community in the game.

SATURDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 4 Rounds
Run 400m
Row 25 Cal OR Assault Bike 25/20 Cal
25 Air Squats
25 Burpees
25 KB Sumo DL High Pull 53/35

S: 3 Rounds, 20 Reps, 35/26 KB
L1: 35/26 KB
Rx+: 70/53

Sweat
Core: 5 Rounds
20 Barbell Rollouts
5 Plate Getups

Conditioning: 4 Rounds
Run 400m
25 Cal Row OR 25/20 Cal AB
25 Air Squats
25 Burpees
25 KB Swing, Full OH

The Program
1. Strength and WOD

2. EMOM 12m : 2 Clean and Jerk, heavy but no misses

3. 50 Walking Lunges, 185/125 barbell on back

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.

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