Friday 6.12 : Changes Are Happening Everywhere at CrossFit Lando/Monument Fitness

As we keep pace with our Phase Plan there are going to be changes going on all around us in CrossFit Lando/Monument Fitness world.

Some of you who have been to the facility know that even though you aren’t using the lobby you have seen it is getting renovated. Lucky for us the person doing the work is so good the mess has been kept to minimum of disturbance. Next week you will see a transformation of walls painted and more construction to the right side. It’s going to be amazing.

There will also be a completely new website. I will do my best to keep you appraised of any changes that affect you as the website will have to go down at times next week to upload the new one. I’m talking full redesign, theme, and best yet, new functionality. Throughout the summer I will be adding a video library complete with quick demo videos, full instructional videos, and short seminars.

Starting with this post all movements that might be different, difficult, complex, or just foreign to a majority of people will have video links. Just click the movement if it’s a different color and watch the quick video! Our Youtube page will start multiplying in size exponentially immediately.

We thank you in advance for your patience with anything that interferes with your experience. I assure you if anything does it will be minimal and the outcome will be amazingly better than what you get right now.

With the website redo will obviously be the rollout of the new logos and name throughout the inter webs. I want to reiterate that nothing will change about what this gym is about in terms of the classes we offer. Even if we stop using the word CrossFit the functional fitness classes I program will very much be the same as always. The only changes will be some additional classes along with the Sweat class we offer to give you a few more options.

Lastly with the website redo is the launch of VirtualFiT. Some of the above is in that but it will all be bundled into an entire membership offering of virtual classes, instructional videos, and online programs. The idea is that you can have Monument Fitness/CrossFit Lando anywhere you go when this is all done. If you have to travel for a week or 8 weeks you don’t have to miss a beat. Even if you have no access to equipment there will be live or recorded bodyweight workouts and an archive to choose from. Existing members will be able to add this entire portfolio to their membership for a small add on fee, and it will serve as a membership in itself if you find you have to move away but want to keep what we have with you.

Some of you might be the most excited about this aspect of what we have going on. With the name change we obviously have rolled out a new logo. What we haven’t revealed is this is part of a complete rebranding. There will be multiple logos used in all types of media and most excitingly on all kinds of new apparel.

Just a taste of this can be seen here for our new Celebrate Unity 4th of July Shirt and Tank that will be available the end of this month. But that is just the start. We have partnered with an amazing new apparel company that will be creating an entire apparel line for us. Part of the lobby redo will have an entire apparel section, small but showing whatever we are selling at the time. Gone are the days of poor quality apparel only a few times a year. Now we will always have apparel for the season in stock and on sale, with unique styles and designs always coming in. This is going to be awesome.

This is all part of a general upgrading we are doing with the entire business. Not that what we had wasn’t great but we want the best for you all. All of you stuck with us throughout the pandemic shutdown and continue to show us support and confidence that one day we will be back to the full operating schedule. We couldn’t have survived if it wasn’t for you all. These upgrades and offerings are just one way we are saying thank you to our community for sticking with us.

A couple quick notes: WODIFY is fully operational so be sure to have the app if you don’t already and track your workouts especially your lifts.

Pull-ups today. Please CLEAN YOUR BARS well after use.

Strength: Clean Complex
EMOM 10m : 1 Power Clean + 1 Squat Clean

7 Pull-ups
7 Burpees
7 Power Snatch 95/65

after 7m immediately SPRINT on AB for 90s

Score is total reps + cal

S: 5 Reps, Jumping Pull-ups, 75/55
L1: 75/55, Banded Pull-ups
Rx+: 115/75

Extra Work
1. EMOM 14m
O: 3 Clean Pull, 110%+ of STRENGTH clean
E: 5 Box Jumps, 30/24 or higher


Core: 3 Rounds
– 90s AMRAP
30 Seated Jab Punch (alt)
30 Seated Overhead Press
30 Flutter Kicks
– 90s AMRAP
10 Plank Around the World
Forearm Plank Hold
– Rest 30s

7 KB Sumo DL High Pull (Push-ups)
7 Burpees
7 KB Swings full OH (Good Morning)
– AFTER 7m SPRINT 400m/40 Broad Jumps

  • If doing this without weight it is about SPEED but keep an eye on form