Workout of the Day

Friday Fran

FRIDAYCrossFitCore Workout: 10m AMRAP (can be with a partner)20 MB Situps20 MB Russian Twists20 Push-ups (10/10)20 Burpees (10/10) WOD: “Fran”, done “Open” style with 2 heats, partnered up juding each other21-15-9Thrusters 95/65Pull-ups S: 65/45, Jumping Pull-upsL1: 75/55, Banded Pull-upsRx+: 115/75 and/or CTB Pull-ups…If you have done “Fran” multiple times Rx, try heavier! SweatCore: 3 Rounds30s

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Thursday 11.21

CrossFitStrength: Press6-6-4-4-2-2 WOD: EMOM 10m5 Ring Dips7 Wall Ball 20/149 Hang Power Clean 95/65– Immediately after 9th minute, Run 600m S: 5 Scaled Push-ups, 65/45L1: 75/55Rx+: 115/75 *Score is 600m run time + 20s for every round not finished of 10m StrongLift: Push Jerk3-3-3-3-3 Accessory: Press6-6-4-4-2-2 Conditioning: 12m AMRAP5 Ring Dips10 Hang Power Clean 75/5515

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Wednesday 11.20

WEDNESDAYCrossFit Strength: Front SquatEMOM 12m: 1 rep with 3s pause – Warmup for 4 minutes EMOM style with 3 reps all with pauses, increasing weight to get prepped for first minute of EMOM. WOD: 3 RoundsRow 300m12 Front Squat 115/7524 Push-Ups48 Double Unders S: Row 200m, 75/55, Scaled push-ups, 75 Single UndersL1: 95/65, Mixed DU/SURx+:

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Tuesday 11.19

TUESDAYCrossFit Strength: Push Press5-5-5-3-3-3 WOD: 3 Rounds For Time5 Bar Muscle Ups20 BurpeesAFTER 3 Rounds perform 30 Shoulder to OH 115/75 S: 12 SDLHP with KB 35/53 for Bar MU, 75/55L1: 53/35 KB, 95/65Rx+: 7 Bar MU, 135/95 Strong Lift: Hang Clean and JerkEMOM 9m: 1 rep Accessory: Push Press3-3-3-3-3 WOD: 3 Rounds20 TTB20 Burpeesthen

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Monday 11.18

MONDAYCrossFit Strength: Squat CleanEMOM 10m: 3 Reps WOD: 5 Rounds10 Power Snatch 95/6520 Pistols (alt) S: 4 Rounds, 75/55, Air SquatsL1: 75/55, Scaled PistolsRx+: 115/75 SweatCore: 10m AMRAP5 Strict TTB or Best Able10 Sea Turtles20 Straight Arm Plank TTB 10/1030 Russian Twists (15/15) Conditioning: 5 Rounds20 KB Swings, Russian20 Pistols/30 Air Squats15/10 Cal AB or

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Lifting with Coach Sean

Come lift with Coach Sean 10-11:30 Sunday AM!

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Saturday 11.16 : Back to Normal

Reminder that we are back to our “normal” Saturday schedule of 9am Sweat class and 10am CrossFit class, with 8-9am Open Gym. SATURDAYCrossFit Strength: Low Bar Back Squat5-5-5-5-5 WOD: 4 Rounds, done with a partner2 Minute AMRAP Row (must split 1 min each), Max Cal2 Minute AMRAP : 20 Wall Ball + 20 Partner Situps

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