10:00am Class Only at Both Locations for Bring a Friend. Kip Workshop at Canal Park





This Saturday will be our first Bring a Friend day at both locations for the month of April. This means both locations will have only 1 class at 10:00am. CPers please let us know ahead of time if you are bringing a friend, Woburn just bring them in!


Also, Canal Park will host a repeat of last week at Woburn due to the positive reaction. This is a GREAT workshop for all levels. Anyone at Woburn can attest to the fact that beginners using many bands or not even on the bar yet up to fully Rx athletes looking to perfect Pull-ups and Toes to Bar. No need to sign up, just be there at 11:00 ready to roll!






Strength : Push Press
Find a 1 rep max



WOD : 4 Rounds
Run 400m
15 Box Jumps 24/20
8 STOH 135/95



S : Step Ups, 75/55
L1 : 95/65


Rx+: 30/24



The Program


1. Strength and WOD Rx+


2. EMOM 8m
5-8 HSPU, hardest able (kipping)


immediately into EMOM 6m : 3-6 Muscle Ups


immediately into E45s for 6 Rounds : 3-5 Bench Press @ BW/75% BW

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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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