What's Going On?

May 27, 2013

***Memorial Day Schedule***

8 am and 10 am Class Only





Memorial Day schedule will have two class times, 8am and 10am. We will be closed the remainder of the day in observance of the holiday.

We are in the process of building our athlete profiles on CrossFitPandemic.net. We have recieved and posted a few, but are still waiting on profile information for ALL of our Pandemic Family. Please send the following to brettpanceroff@hotmail.com at your earliest convienience, it will be a great way to build the Pandemic Community.

May 25, 2013

Saturday Team WOD at 9am



May 24, 2013

Louise On Rings

Warm Up:

Run 400m

Row 500m

25 Double Unders

2 Rounds Bergner Warm Up as a Group




Clean and Jerk



5 Rounds

Muscle Ups (7 per round for men / 5 per round for women)

50 Split Jumps


Cool Down:

Banded Shoulder Mobility

May 23, 2013

Warm Up:

Run 800m at 65% Effort

Rest 1 min.

Run 600m at 75% Effort

Rest 1 min.

Run 400m at 85% Effort

Rest 1 Min.

Run 200m at 95% Effort



Band and Kettlebell Ankle Stretch



10 x 100m Sprints

Rest 60 Seconds between sprints


Cool Down:

Barbell Calf Smash


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