What's Going On?

March 5, 2015

If doing the open, REST!!!

Open WOD 15.2 Announced today at 5 PM! Come in and watch it live with Pandemic Nation!

During The Open and with the Intro to CrossFit Class, Pandemic will be a high energy enviroment! We ask that everyone have fun and enjoy, but also help us to keep the place in order so everyone has an enjoyable experience. If you take an extra moment to put your equipment back and in order we will be able to ensure everyone has a great time.

CrossFit:

Warm Up:

March 4, 2015

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Hero WOD:

"Nate"

AMRAP 20

2 Muscle Ups

4 HSPU

8 KB Swings 70/44#

**Partners alternate full rounds

**Teams of 2

Pandemic Power Building:

Under Hand Grip Weighted Pullup

March 3, 2015

CrossFit:

Warmup:
3 Rounds:
1 Min Double Unders
1 Min AD
Then:
3 Rounds:
10 Pass Throughs
10 OHS
10 Push Ups

Strength:
Push Press 3-3-3-3-3

WOD:
4 Rounds:
1 Min Squat Clean 115/75#
1 Min Burpee DB Box Overs 40/20#
1 Min Row or AD for Cals
1 Min Rest

March 2, 2015

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Congratulations to everyone that participated in the open this weekend and last week! You guys are doing amazing! Big thanks to Joe for feeding us, your the best Joe!!!

Intro To CrossFit begins Tomorrow March 2nd at 6:30 PM, dont miss it guys!!!!

CrossFit:

February 27, 2015

CrossFit Games Open 15.1!!!!

http://games.crossfit.com/workouts/the-open

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

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