Monday 10.2.17

Joe R.

Joe R.

Gunner Notes:
1.  THANK YOU.  The move this weekend was seamless.  There are so many of you to thank I do not even know where to start.  With everyone's help and know how -- we are ready to WOD!  Welcome to the next chapter of Shotgun CrossFit!

2.  PARKING:  Parking behind the gym is very limited.  We will only one gate open in the back.  The front gate facing Getty may be open but DO NOT DRIVE THROUGH IT.  It will be for athletes to run through during WODs.  

In order to alleviate any sort of gridlock, we can only allow 2 rows of cars back there -- one row by the back west gate and one row facing our building (but not under our awning).  The rest of us can park on Calera and Getty.  

In order to be sure drivers and athletes are safe, we are limiting the parking to this area only.  

3.  New T-shirts are coming this week!  

Strength:
Front Squat - every 3 min.
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5 – 2 reps @ 95-98%
* Set 6 – 1 rep @100-105%

WOD:
AMRAP 18:
200m run
15 Alternating Dumbell Snatches 50/35
12 Toes to Bar
9 Burpees

Sc:  32/20 or less;  knee raises

Mandi Reading