Saturday : NO SUNDAY CLASS or OG

SATURDAY

  • We will be closed on Easter Sunday @ both locations for Easter.
  • We are BACK to 9am and 10am class on Saturday at both locations a la pre-Open. Sweat class @ 9am then CrossFit class @ 10am.

 

Sweat (9am)

Core : Complete for quality
80 Situps with MB
60s Forearm Plank Hold
40 Hanging Opposite knee to elbow (best able, alt. sides)
20 Seated Press w MB
40 Russian Swings 53/35
60 Russian Twists with medball

Conditioning: 3 Rounds
Run 400m
40 Air Squat
40 Walking Lunges
Row 500m
40 Hollow Rocks

 

CrossFit (10am)

Strength : High Bar
5-5-5-5-5

WOD : 20m Partner AMRAP
Run 200m (each)
40 Burpees
40 Overhead Squat 95/65

 

The Program

1. Clean Work
EMOM 8m : 3 Squat Clean

then High Bar work above

2. Conditioning
5 Rounds
Row 400m
12 Hang Power Snatch 95/65

 

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