The day has finally arrived!! CrossFit Lando Charlestown is open at 545 Medford Street, the former home of Avalon CrossFit and Personal Training.

Welcome all former Canal Park and Avalon members to the CrossFit Lando Charlestown community!

There is a lot to get used to and a lot that will be the same. Please use [email protected] for all inquiries about anything from membership to schedule to random info and saying “hi”.  Information about POS system transfer and other relocation related things will be sent out in an email again tonight around 930pm. It isn’t time sensitive so tomorrow would be fine to read it and act.

We look forward to a great beginning from an already great foundation to this community!

THURSDAY

BootCamp/BC Sprint

1. Core Rotation
4 Rounds Tabata each movement then move on
– Russian Twists w MB, 14/10
– Seated Press w MB
– MB Situps
– Hollow Hold, optional MB hold

Rest 5:00 then

2. Aerobic Work (BC Sprint 10m, Charlestown 20m)

Continuous Row for max distance in time, goal is continuous pace not sprint and crash
– Every 300m perform

Minutes 1-5 : 15 Thrusters 45/35
Minutes 6-10: 10 Bar Facing burpee
Minutes 11-15 (C-Town): 15 ME Jumping Squats
Minutes 16-20 (C-Town): 20 ME Hollow Rocks

Charlestown : Rest 2:00 then

3: 3:00 ME OH hold 95/65(add plates during rest)

CrossFit

Strength :  Press
4-4-4-2-2-2

WOD : 12m AMRAP
18 Bar Facing Burpees
10 Thrusters 75/55

Word on Scaling:

– Starter Scale (s): this is for truly beginners or people uncertain of their ability for the movements in the workout. Level One (L1) is for the intermediate athlete who might struggle with a movement here or there but can RX other things in the WOD. Rx+ is for the elite athlete focused on competitor training and development.

All scales are recommendations. You can mix and match but must record lowest label.

S : Scaled push-ups, step ups, 45/35
L1 : 65/45

Rx+: 95/65, Thrusters UB throughout WOD

The Program : Off

– Competitor meeting is postponed until Friday, 9/9