Barbells and Beers : OK let’s see if I can get this post right and get EVERYTHING together at once! This Friday, September 18, at 7:30pm at CrossFit Lando – Canal Park will be the first of many CrossFit Lando community social events geared towards just getting to know each other in and out of the gym. Now that the Lando community is 2 awesome locations we have a lot of new people to welcome in as well as long time Landos with a new place to get to know!  We have an awesome community of people, incredibly diverse yet similarly driven towards improving lives through fitness. Let’s have some fun together as we start the weekend this Friday evening.

So in summary…

What : Barbells and Beers

When : Friday, September 18, 7:30pm, right after 6:30pm class

Who: All Landos and non-Landos alike. I really encourage Woburn Landos to try and make the trip and bring your awesome presence down to Cambridge and get to know some of your Cambridge brethren.

Bring: Anything you would like. There will be some adult and non adult beverages provided. Snacks and apps are encouraged, Paleo and non-Paleo alike, so make and bring anything you would like. Honestly bring something, don’t bring anything, whatever you want. Just bring yourselves and come ready to hang out and be social for a bit. No need to confirm just come on over!

WEDNESDAY

Core Work : 12m AMRAP

5 Barbell Roll Outs
10 V ups
15 Hollow Rocks
20 Knee to Elbow in Plank (straight arm)
10 Burps

WOD : 4 Rounds
Run 600m
25 KB Swings 53/35
– immediately after last round perform a single 400m run holding KB at side (Farmer’s Carry), alternating sides at turn around

S: 400m runs, 35/26 KB, 200m Farmer’s Carry
L1: 35/26 KB, 300m Farmer’s Carry

Rx+: 70/53

The Program

1. Core work and WOD as written

2. Speed Work
7 sets of 5 Front Squat @ 65% 1 rm
– rest exactly 30 seconds between sets

3. Core Work
75 GHD situps, every 25 reps perform 50 double unders including at finish