What's Going On?

October 24, 2014

CrossFit:

Strength:

Power Snatch

Work up to a Heavy Single

WOD:

12 Min AMRAP
4 G2O 100/80#
4 C2B
6 G2O
6 C2B
8 G2O
8 C2B
10 G2O
10 C2B
ETC…

Cool Down:

400 M Jog

10 Inch worm to cobra

10 pass throughs

10 OHS

1 min each side Quad Stretch

Athlete Development Program:

5x3 Back Squat W/ Chains

50%,55%,60%,65%,70%

October 23, 2014

Announcements:

SoCal Fitness Leauge: The SoCal Fitness Leauge is in a few short weeks, where Southern California CrossFit boxes will be sending teams to Pandemic to compete against one another. Take a moment to "like" SoCal Fitness Leauge on FaceBook and stay up to date. Pandemic will be entering a team as well as looking for support from the Pandemic Nation to put this event on! Be sure to talk to your coaches about what you can do to support this event.

CrossFit:

WOD:

"The Chief"

5 Rounds

3 Minute AMRAP

3 Power Cleans 135/95#

October 22, 2014

Announcements: 

Halloween Party: The Pandemic Halloween Party is 11 Days Away! We have Taco Man as well as a DJ booked for you all, and we have a couple more suprises up our sleeves. You will NOT want to miss out!!

We will have prizes for Best Overall Costume, Best Couples Costume, and Most Original so start planning now. We appreciate those of you who have already purchased your wristbands, and we encourage you to buy your wristbands at your earliest convienience, so we can plan accordingly. Price will go up if you buy your wristband at the door! 

October 21, 2014

CrossFit:

Skill:

10 Min on Double Unders

Partner Wod:

For Time:
1000 Meter Row
100 Dumbbell Alt. Snatch
100 Wall Balls
100 Burpee Broad Jump 4’
1000 Meter Row
*one Partner works at a time
Athlete Development Program:

A. For Time

21-15-9

Power Snatch 115/95#

HS Walk 30Ft.

Rest 10 Min

21-15-9

G2O 95/65#

DB Box Over 40/20#

October 20, 2014

Announcements:

13 Days until the 2nd Annual Pandemic Halloween Party! You can buy your wristbands in A2F Now! 

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