Southie Showdown Spectator Guide

10am Only at Woburn, 10am/11am regular schedule at Canal Park tomorrow (Saturday). 10am Only at Woburn on Sunday, Canal Park closed as usual.


Come to CrossFit Southie both or either day this weekend to cheer on many Landos in what is always a great local competition. Good Luck to our competitors Beth and Nancy (who call Canal Park home base), Lando WU original B Strang, and Ashlee Centrella, Joanna Whalen, Molly Cunningham, Lauren D, Coach Jack, and my lovely wife Sarah! If your choice is between winning or having fun always remember…winning is a hell of a lot more fun!! But for real…go have win. Pizza and beers on me Sunday evening especially if the Patriots win!


In all seriousness all the community is very proud of all who are throwing themselves out into a tough 2 days that will surely be a great experience regardless of finish. We have such a diverse group of competitors this year, from first timers to seasoned veterans with multiple Regionals appearances. Very proud coach tonight! Athletes we will have a tent for you to bring chairs and whatnot and keep under and safe. Ill be there by 7:30 to set it up. Be sure to check your heats and times but I will have the time list as well.



Spectators: If you are planning on heading over to watch, Click here for viewing guide times, names, heats for Day 1 of Southie Showdown. The link brings you do a somewhat confusing looking but chronological by time list of all the Lando competitors, where they are going in terms of time of day, event, heat, lane, and if they are RX or Scaled. As you can see we have a full day of action for Landos starting at 9am!



SATURDAY (10am at Woburn, 10am and 11am at CP)


No Early Crew


Strength: Front Squat
5-5-5-5, work fast and get heavy


WOD: Partner Tabata Something Done in teams of 2
– 20s of work, 10s rest, alternating with a partner to accumulate as many reps as possible through 4 rounds of each movement (2 each).


Handstand Push-ups
Clapping Push-ups
Calorie Row


Each partner will do a full 20s of work and switch during the 10s of rest. Go through 4 full rounds of 20 on 10 off of the same movement (2 each), accumulating the most reps able. After 4 rounds move to the next movement. Scale as needed. Score is total reps through whole workout.

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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.

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