Today (Saturday) is the 2 year anniversary of CrossFit Lando. Unbelievable we are at the stage we are at. 2 Year Anniversary party will be on February 21 or 28. Firm date will be announced Monday. EVERYONE MUST COME!
Early Crew: We will be having a competition meeting at 8:00am sharp. I know this is kind of early but I need to get down to coach Stacey by 8:45. We will be discussing plans for team training as well as the Opens in general. While the team training will only apply to a few people the meeting will be important for everyone for how to continue developing through the Open and how we will be doing this whole season as a competitor group and more specific team. This is a special year as it is the first year CrossFit Lando has any legitimate shot of having a team for Regionals. No matter what your role is it will be exciting to be a part of!
Reminder: 11am mobility with Flav and class is at 12pm not 1pm.
Early Crew: 8:00 am meeting
Strength: Deadlift
5×5
WOD: 8x500m Row, rest 1:1
No extra work. If you want to work on weaknesses that is OK but otherwise do not do anything more. This is volume restriction for a reason.
CrossFit (10am, 12pm)
Strength: Deadlift
4×5
WOD: For Time
Row 1000m
50 Box Jumps 24/20 (full stand)
50 KB Swings 53/35
5 Rope Climbs
*70/53 KB
