We are OPEN both locations all classes (as of right now). Morning is 100%, if anything changes due to it being worse than report we will email, but count on all mornings at both locations.

 

Block Saturday, February 27th on your calendars. It’s CrossFit Lando’s 3 Year Anniversary Party!! We are changing it up this year and going down to Boston for a night at Lucky Strike. We will be renting lanes, have a lounge area to ourselves, and lots to party with. We will be there from 7-10pm-ish, and that area then gives us a lot of opportunities to continue the party at other locations for dancing or other shenanigans for anyone who wants to partake.

 

This is open to all Lando community, not just Woburn. While this is the celebration of 3 years in Woburn, and that location and the people who make that specific community deserve recognition for who they are, this is about the birth of Lando the community which Canal Park is just part of as much as anything else. Please, let’s pack the place and make this an unforgettable night!

 

To off set some of the cost and make it an awesome time we are asking for donations. However we are making this year even more awesome for you. We will be raffling off prizes for your donations. Like any ol’ raffle, $20 gets you a ticket, buy as many as you want, and see if you win at the Party. You don’t even have to attend to win. Prizes will be:

 

1) 2 Free Months Membership at your current rate
2) 1 month of supplements from NutriForce

 

Thank you in advance for any donations you make. This will go a long way to what we can provide at the party in terms of renting space, bowling lanes and pool tables, bar tabs and food. More details on all this to come.

 

We have a hell of a February planned, huh? I don’t know about you all but I am excited!!

 

Challengers: After this weekend we are at the halfway point. This is where it gets tricky. Stay on course. Remember what your goals are and get there. You want to be at the party on the 27th and receiving the award for Champ of the Challenge!

 

 

FRIDAY

 

Core Conditioning : this is the last class until we transition to the new time and format

 

Core : 21-15-9
Toes to bar
Plank Push-ups
Barbell Roll Outs
after last “9” perform 100 supermans

 

Conditioning : Row Pyramid
Row 250m
Row 500m
Row 750m
Row 750m
Row 500m
Row 250m

 

Rest 1 minute between each interval. Each interval is 100% effort.

 

 

CrossFit

 

Strength : Push Jerk + Close Grip OHS
Find a 1 rep max

 

WOD: 21-15-9
Overhead Squat 115/75
Broad Jump 6/4′
Situps
-50′ HS Walk after sets including after 9

 

S: 65/45, 4/2′, Bear Crawl for HS Walk
L1: 95/65, Bear Crawl for HS Walk

Rx+: 135/95, Weighted Situps 20/14# MB

 

15m Hard Cap

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Tabata, 4 Rounds of each couplet, alternating movements

a. Hang Power Clean 115/75, STOH (bar stays in hands at waist from Clean to STOH)

b. Ring Dips, L Sit Hold top of rings

c. Burpees, SDLHP 70/53# kB

rest 1 minute after last round then perform 2 minute farmer’s carry, 70/53 each hand, rest 2 minutes, then 2 minute farmer’s carry 45/35 plate in each hand.

 

3. 5×3 (each leg) back rack lunges, heaviest able.