What's Going On?

January 29, 2015

Pandemic Nation: As you have no doubt noticed we are utilizing Wodify for our wod tracking and membership services. Begining next week, this will be Mandatory. Please make sure to notify Coach Mike or Email MIke@crossfitpandemic.net if you need to get set up.

The CrossFit Games Open is coming soon! There will be Scaled as well as RX divisions so this year it is truly for everyone!!!! This is a great tool to test your fitness and reach new goals year to year!

January 28, 2015

Skill:

Kipping Pullup Practice

False Grip Muscle Up Practice

Or 

30 Muscle Ups for Time

WOD:

"Jackie"

Row 1,000m

50 Thrusters 45/33#

30 Pullups

Open Prep:

Before Class

Open WOD 14.3

AMRAP 8

135/95 deadlifts, 10 reps

15 box jumps, 24/20

185/135 deadlifts, 15 reps

15 box jumps, 24/20

225/155 deadlifts, 20 reps

15 box jumps, 24/20

275/185 deadlifts, 25 reps

15 box jumps, 24/20

315/205 deadlifts, 30 reps

January 27, 2015

Pandemic Nation!!!!! The CrossFit Games Open is coming soon! There will be Scaled as well as RX divisions so this year it is truly for everyone!!!! This is a great tool to test your fitness and reach new goals year to year!

Register @ games.crossfit.com

Good Luck to Jodi and Coach Brett as they compete this Tuesday and Wednesday in San Diego at the Firefighter Throwdown! 

CrossFit:

January 26, 2015

Zercher Demo Here

Pandemic Nation!!!!! The CrossFit Games Open is coming soon! There will be Scaled as well as RX divisions so this year it is truly for everyone!!!! This is a great tool to test your fitness and reach new goals year to year!

Register @ games.crossfit.com

Good Luck to Jodi and Coach Brett as they compete this Tuesday and Wednesday in San Diego at the Firefighter Throwdown! 

CrossFit:

January 23, 2015

Announcements: 

Way to Go Pandemic Nation! We already have 10 Athletes registered for the CrossFit Games Open. But there should be so many more than 10, so take a minute to visit games.crossfit.com and look around, but most importantly, sign up to support the Pandemic Nation!

Friday:

Back Squat
5x5 @ 78%

Team WOD:
AMRAP 12 MIN
3 DB Man Makers 40/20#
6 BJO 24/20"
9 DB Snatch 40/20#
**Partners Alternate Full Rounds

Cool Down:
1a) 3 x 15 Back Extensions
1b) 3 x 30 Ab Mat Situps
1c) 3 x 1 Min Couch Stretch

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