What's Going On?

October 14, 2013


Group Mobility


10 Min to Practice a Goal (Doubles, Muscle ups etc...)


7 Min to Find 1 RM Press



20 min AMRAP
5 Pullups

10 Pushups

15 Squats

**If Completed Strength WOD do "Jackie"

Pandemic Barbell and Strength WOD:

Attention!! Attention!!

Pandemic Nation Announcements:

8 Days Left – Inland Empire HotList – There are only 8 days left to vote CrossFit Pandemic as best the best CrossFit in the Inland Empire. We are currently in 2nd place, and we appreciate all your votes. If you feel compelled to, please take a moment to Vote for Pandemic, it would be an honor to take 1st place!! http://ie.cityvoter.com/crossfit-pandemic/biz/668428

October 11, 2013

3 Rounds of Cindy Then:
10 Pass Throughs
10 OHS...
10 Snatch
10 OHS
10 Pass Throughs

Backsquat 8-8-8-8
**If complete BB work sub HS walk practice

Snatch 115/75#
Then immediatly:
1 Arm KB OHS R arm 53/35#
1 Arm KB OHS L arm 53/35#

Cool Down:
3x 10 Banded Pull Throughs

Pandemic Barbell and Strength:

October 10, 2013


*Dylan is gearing up for his competition this Sunday at the CrossFit Kids Varsity Gauntlet, plan to join us and support him. It will be held at CrossFit Brand X, in Ramona.
*Next Week, The Olympic Weightlifting Class will be starting a new cycle, it's the perfect time to jump in and perfect your technique.

**Halloween Party Info & RSVP can be found here, start planning your costumes for the contest!** http://www.evite.com/event/029BM6QJ243AJAIWYEPDEVZT2NDNGA

October 9, 2013

"The lion doesn't turn when a small dog barks" African Proverb



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