Lando GTL : 2 New Programs for Looking Awesome

Lando GTL : 2 New Programs for Looking Awesome

It’s OK to admit it. We want to look good in our functional fitness quest. Healthy of course, balanced functional fitness absolutely, but looking damn sexy in the mirror is no secret that we want it too. Now, you can have it!


Introducing Shred and Lean: Functional Fitness Programs Designed for Look and Function

If you want to look silly jacked, or lean and mean, this summer and any time, these are the programs you have been waiting for. These both have their own specific programming styles and goal tracks, but both of course keep functionality at the forefront of the journey. Think bicep split curls, tricep extensions from handstand position, GHD bench press, all kinds of awesome, new stuff. It’s fun, different, and best of all, it works!

An extra 20 minutes a day on top of the daily programming for your class you take to give you not just the overall wellness you seek but the person in the mirror you want, right in time for sick weather and outdoor fun!

Get ready for our own version of GTL!


SHRED: Jacked, shredded, whatever you want to call it. Many of us want it. HIIT gets us close, this will get you fully there. Don’t worry, we aren’t talking bodybuilder crazy huge here, we are talking big and beautiful, CrossFit + a little more of the jacked and tan that most of us secretly love





LEAN: Like shred, just…leaner! Want the long, beautiful muscle look and worried that no matter how much I swear to you you won’t get big that you will? Then lean is going to be what you want. Some band work here, a few curls there, and we are on our way to a lean and mean you, ready for the beach, outdoor patio, or whatever you want this summer!





Both programs will launch soon and can be accessed right from the website. Email me for questions of course!




Strength: Clean and Jerk
EMOM 8m : 2 Clean and 1 Jerk
then EMOM 4m: 1 Clean and Jerk

WOD : 3 Rounds
20 Burpees
25 KB Swing 53/35
30 Pull-ups
then after last round : 30 Deadlift 275/205

S: 15-20-25, 35/26, Jumping pull-ups, 135/95
L1: 35/26, Banded Pull-ups, 225/155

Rx+: 70/53, 315/225



Core: 12 minutes
20 Sea Turtles
25 Hollow Rocks
30 Scissor Kicks
35s Forearm Plank
– any break from plank = 3 burpees immediately

Conditioning : 3 Rounds
20 Burpees
25 kB Swing, eye high
30 Jumping Pull-ups
40 Lunges
– after 3 Rounds perform 50 Goblet Squat with KB at chest


The Program

1. Strength and WOD @ Rx+ unless Deadlift is more than 80% 1rm

2. 4 Rounds, wearing vest during work, take off during rest
Row 40/35 Cal, Damper at 10/7
50′ Burpee Broad Jump
10 Strict Pull-ups (jump into if needed for scaling)
30 GHD Hip Extensions
20 Thruster 45/35
Rest 3:00

New to the community?

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