I want to take the time to say thank you to each and every one of you who came out to the 2 Year Anniversary Party. It was incredible to see so many people take time out of their lives to come hang out with us all at The Brickyard. I know to some it just is another night out but to us it is an opportunity to appreciate everyone who has been involved with building this community. CrossFit Lando isn’t just a place to workout, it is a place where people of all different backgrounds, interests, shapes, and sizes can come and work with each other on the pursuit of common goals. It is where people come to get many different things out of their time there, and through it all forge lasting relationships that extend beyond the gym.
Every social event I am struck by the fact that I didn’t know any of you before January 24, 2013. Now I am blessed to call over 100 people my friends. Thank you again for being part of our gym and for making it the amazing place it is.
MONDAY
Core Conditioning
Core Work: 10m AMRAP
10 Standing Oblique Crunches (each side), 53/35 each hand
20 Russian Swings 53/35
10 Russian Twists 53/35 (each side)
20 Hollow Rocks
WOD: For Time
50 Burpees
50 Box Jumps 24/20
25 Burpees Box Jumps
CrossFit
Strength: Front Squat
5-5-3-3-2-1
WOD: 10m AMRAP
10 Squat Clean Thruster 115/80
50 Double Unders
S: 75/55, 100 Singles
L1: 95/65, 25 Double Unders
Rx+: 165/115
The Program
1. Strength: Front Squat
5-5-3-3-2-1
2. WOD: 10m AMRAP
10 Squat Clean Thruster 165/115
50 Double Unders
3. 5×1 Wide Grip Rack Pull from above knee, heaviest able
4a: 4xME Stone to Shoulder in 1 minute, rest :60
4b: 4xME GHD Situps in 1 minute, rest :60
