It’s been a lot of hard work, a lot of trust and dedication from you all, but now it’s time to celebrate!
By now you all received an email from me about our relocation of CrossFit Lando Canal Park. We are movingto an amazing new box in less than a week. If you somehow didn’t get the email please check your inbox and spam folders of the email address you have on file for us, or follow the link below.
The biggest thing to take away from this is it is an absolutely amazing new part in our history. We are doubling in size, adding programs and classes for all levels, and bringing great people into our community.
Legal limitations make it so I cannot share exactly where we are going but it is less than 5 minutes from the current Canal Park location. There will be only 3 days where Canal Park won’t have a physical space, and during this time our members can hit up Woburn for their WODs up there. Come September 1st, next Thursday, we will be rolling like nothing changed in a our brand new spot.
Please go and read the email announcement here. There are important dates and information on there as well as more details about what is going on. Feel free as ever to ask questions and direct them right to me at [email protected]. You are sure to have many. Any level of uncertainty I can hopefully alleviate by reiterating how great this relocation will be and that everything you love will stay the same, things you hate like not dropping bars are going away.
All you need to know is the next 2 days you have a place to come train, then an incredibly exciting 3 weeks of relocating to a new space, Open Houses, parties, and new opportunities within our great community of 2 locations!
FRIDAY
BootCamp Sprint
1. “Jackie”
Row 1000m
50 Thrusters 45/35
30 Pull-ups
REST 5:00 then
100 Hollow Rocks
100 Superman
CrossFit
Strength : Clean and Jerk
– Slam those bars for a PR as loud as you can
WOD : “Jackie”
Row 1000m
50 Thrusters 45/35
30 Pull-Ups
Scale as needed for thrusters and pull-ups to be as close to UB as able
The Program
1. Strength and WOD
2a: 4×3 Clean Deadlift, heavy as able maintaining perfect clean form but hard, rest :30
2b: 4×5-9 Muscle Ups, rest :30
2c: 4xME UB Strict HSPU or at least 5+, rest :90
3. High Bar Back Squat
2-2-2-2-2-2-2, until you can’t squat anymore
4. 300 Double Unders AFAP
