What's Going On?

June 4, 2013

Warm Up:

3 Rounds Cindy

10 Pass Throughs

10 Overhead Squats

10 Snatch

10 Snatch Balance


June 3, 2013



Run 400 m

10 Air Squats

10 Backsquats 35% 1 RM

5 Backsquats 40% 1 RM

5 Backsquats 45%

5 Backsquats 50%


20 REP Backsquat @ 60% 1 RM

** This is one set. Once the bar leaves the rack you will complete 20 unbroken backsquats... if you reach any less then 20 you are done, DO NOT finish the 20. Get pumped and hit 20 unbroken.**


50 Push Press 65/45#

50 Double Unders

40 Push Press 65/45#

June 2, 2013

Open Gym:


**Paleo Diet Info Coming Soon**

We have been slowly talking to you guys about diet and nutrition. Our focus has been acclimating you to your new workout regimen. We realize the Pandemic Nation is ready! Here is a basic video that makes a lot of great points about nutrition. We will have a lot of information coming to you in waves on this topic.

WOD Gear Team Series

72 teams will gather at Cal Tech in Pasadena to compete in a Team CrossFit event comprised of 2 females and 2 males. This will be an all day event testing teams endurance, strength and mobility. At the end of the day we will crown the top three winners with cash prizes, shoes and much more. Throughout the day spectators will enjoy a multitude of vendors, prizes and an assortment of food trucks.

June 1, 2013

Saturday Team WOD @ 9 am


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