Test Week Starts Now; Bring a Friend #BAF This Saturday

Test Week Starts Now; Bring a Friend #BAF This Saturday


Today is one of my favorite days of every few months. Testing time! This is the time we get to celebrate our fitness, and see our progress in real time. Not just that but it’s damn fun to throw weights on the bar and get after it with your favorite gym buddies and coaches. Get in as much as you can and get after the testing each day. If you can’t make it in a given day then give a lift you missed in Open Gym some day.

Speaking of gym friends, this Saturday is Bring a Friend day for July. Get someone to sign up for a month and you get 25% off your next bill. It’s like you make money while getting fit! #WHAMMY!




Strength: Low Bar Back Squat
Find a 1 rep max

  • Suggested warmup/increases: 1×5 @ 65%, 1×5 @ 70%, 1×3 @ 75%, 1×3 @ 80%, then 2×2 80-90%, then at least 4×1 @ 90%+ going for PR



12 Situps
4 Lateral Burpees Over Bar
1 Squat Clean 155/105 (should be relatively very heavy)

S: 95/65
L1: 125/80

Rx+: 225/155



Core: 10m AMRAP
12 Situps
4 Burpee to Stand
12 KB Swings 53/35


Conditioning : 3 Rounds, each round 5:00 with 2:30 rest after

Run 800m/Row 750m/AB 35/30 Cal
then AMRAP with remaining time
3 Front Squat (right side) 53/35
3 Front Squat (left side)
6 KB Sumo DL High Pull
12 Lunges Holding KB


The Program

1. Strength and WOD

2. 15m AMRAP
15/12 Cal AB
5 Deadlift 315/225
8 Push-Ups

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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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