What's Going On?

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! 

October 17, 2014

CrossFIt

Warmup/ Lecture:
20 Min Row or Airdyne for Cals at 85%

**Recovery Dicussion**

WOD: 20 min cap
10 Power Snatch 135/95#
20 Burpees
30 Push Press 135/95#
40 Toes to Bar
50 Deadlifts 
60 Wallballs 
100 Double Unders

Cool Down:
2 Min Ab Mat Situp Test

Athlete Development:

A. Banded Front Squat 8x3 @ 50% of 1 rep max Front squat

*Control down a 3 second Decent and Explode out of the bottom

*Rest 45 Seconds between Sets

October 16, 2014

Announcements: 

We would like to take a moment and welcome all of the new members of the Pandemic Nation - be sure to take a moment to introduce yourself to new faces, and welcome them to our community. 

Pandemic Blueprint: You will notice a new blog post from Coach Lani at www.pandemicblueprint.com. Take a few moments to read the articles that our coaching team has been putting together for you, and try to incorporate them into your day. Feel free to leave comments and feedback on our FaceBook page on these topics. 

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