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 pandemicblueprint. 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. Halloween Party: The Night we have all been waiting for it a little over 2 weeks away. Start preparing your costumes, and make sure you buy your wristbands in A2F. Prices will go up at the door, and we are using the wristband count for planning purposes. So please let us know you will be coming by purchasing your wristbands! A2F: We have new T-shirts in A2F ready for you guys, be sure to take a moment to check them out next time you are in! CrossFit: Skill: Review Toes 2 Bar / Knee to Elbow Strength: 5 Rounds 5 Power Cleans 10-15 Banded Good Mornings 5 Front Squats 40 yard Sled Drag (backwards - using quads) ** Goal is to use challenging weight, without compromising form ** WOD: 10 Rounds of Cindy for Time Cindy 5 Pull Ups 10 Push Ups 15 Airsquats Athlete Development Program: Active Recovery, Yoga, Rest, Etc. Yoga: 11am
Posted on: Thu, 16 Oct 2014 05:00:09 +0000
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