REMINDER ON SCHEDULE AT BOTH LOCATIONS FOR MONDAY 

 

6:00am and 7:00am only. Next class will be 12:00pm at both locations.

 

NO BOOTCAMP SPRINT TOMORROW BOTH LOCATIONS ALL TIMES. Restart on Wednesday

 

The Reebok CrossFit Games Open is the start of the competition season for our sport. This is the beginning of what ends up on ESPN and 30,000+ people watching in California for a long weekend in July. What is so cool about this sport is that EVERYONE is eligible at the beginning of the season. Yes, that means YOU!!

 

The Opens are truly open to everyone. They have divisions for male and female, teens, masters (40+), and adapted athletes. The way it works is every week for 5 w

 

eeks a new workout is released by CrossFit HQ. People then have until the following Monday to perform and post your workout score. We will be organizing the Open workouts at both Lando locations throughout the 5 weeks. The plan is just like the last 2 years where competitors will be allowed to hit the WOD on Friday night at Lando – Woburn, and a large scale throw down will go off on Saturdays at both spots. The Saturdays will function just like the normal class times just a bit more…fun!

 

We encourage anyone who has any interest to sign up. Go to games.crossfit.com and register. As you go through the process it will ask for an affiliate and chose your home and team. Everyone is part of the team for their respective Lando base.

 

Trust me when I say you want to be a part of this. The WODs are scalable just like any other class and are designed just like what you do every day. You won’t regret it!

 

 

MONDAY

 

Bootcamp Sprint CANCELED at both locations for MONDAY ONLY

 

 

CrossFit

 

Strength : Low Bar Back Squat
3-3-3-2-2-2

 

 

WOD : 9m AMRAP
5 Squat Clean 135/95
10 Toes to Bar
35 Double Unders

 

 

S: 75/55, 70 Singles

L1: 95/65, 20 DUs or 70 Singles

 

Rx+: 185/135

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 3xME pistols in 45 seconds (alternating), rest 60s
2b: 3xME muscle ups in 1 UB set, rest 60s

 

3. Snatch
4×2 muscle snatch

 

4. CORE
3×35 GHD Situps, AFAP, rest 45s between sets