Saturday 9.14: Lifting Workshop on Sunday @ Charlestown

Saturday 9.14: Lifting Workshop on Sunday @ Charlestown

This is a reminder that Coach Sean is running an Olympic Lifting with a focus on the Snatch workshop on Sunday @ 10am. It will go about 90 minutes but could be 60 depending on attendance. All levels are truly welcome. This is not a competition nor is it a high volume seminar. It certainly will be more lifting than anything but any and all people can and should come. No matter your ability, how long you have been a member, even regardless of how sore you might be, Sean will be able to make it a worthwhile time for you.

Coach Sean is a great olympic lifting coach with an eye for details and a great ability to connect with lifters of all ability levels. You will basically be getting personal training attention for the price of half a drop in class ($10).S

We ask that you try to reserve a spot ahead of time through the schedule just like signing up for a class so Sean can be prepared for who is coming. Walk ins are welcome, however. You pay your $10 at the door or IOU Sean, but please pay at the door!


Strength: Front Squat

WOD: For Time
50 Burpees
75 Weighted Walking Lunges, 25/15 plate
50 Situps
25 Overhead Squat 95/65
50 Situps
75 Weighted Walking Lunges
50 Burpees

S: 30, 50, 30, 15 Thrusters, 30, 50, 30 reps, no plate
L1: 15/10 Plate
Rx+: 45/25 Plate

Core: 3 Rounds, 1:00 running clock each movement
Plate GTOH
Hollow Rocks
Plate Getups
Forearm Plank Hold
– Rest

Conditioning: For Time
Row 500m
Run 400m
50 Burpees
75 Walking Lunges (hold plate @ chest optional)
50 Situps
75 Walking Lunges
50 Burpees
Run 400m
Row 500m

The Program
1. Strength and WOD

2. Bench Press
– Dbl DB bent over row after each set, 8 reps

3. 8m AMRAP
10 Thrusters 95/65
10 Ring Push-ups

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup