Monday 10.16.17

 P.J.

P.J.

Gunner Notes:

CLEANING:  
We are finally getting a bit settled in our new home!  Everyone has been remarkably patient and flexible with the many changes, dust and on going work we're doing to get Shotgun CrossFit comfortable in a new, much larger space.  THANK YOU!  All the positive words and extra help you have given the past 2 weeks means much more to me than you know.  

With a bigger space means more to keep clean. Although we are in a huge warehouse, keeping our gym as clean as possible is still important to us.  It represents our business, our product and pride in our Shotgun family.  I definitely need every athlete to take a few extra minutes to help clean and keep things organized.  I'll get asking here and there for some for basic, common sense things we each can do to help keep Shotgun as clean as we can.

**WIPE DOWN EQUIPMENT AND PUT IT AWAY:  Please use towels and cleaning solution to wipe down your equipment.  Working out in South Texas means TONS of sweat and most of us wouldn't have it any other way.  This does mean we all need to wipe down our barbells, rowers, assault bikes, kettlebells, excessively sweaty bars on the rig, .  And of course, if there's any rip, tear or blood -- that equipment definitely needs to be cleaned off afterward.  THANK YOU!

Strength:
Back Squat
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%

WOD:
60 single-leg squats (pistols), alternating
50 wall-ball shots, 20/14 @ 10 ft.
40 box jumps, 24/20
30 deadlifts, 185/125.
20 power cleans, 185/125
10 front squats, 185/125

Sc: Single-leg box squats or air squats
WB 14/10 @ 9 ft target
Reduce box height or Step-ups
Barbell - 155/205 or 135/95 or 95/75 or less

*Reduce reps if needed* 
40 single-leg squats, alternating
35 wall-ball shots
30 box jumps
20 deadlifts
15 power cleans
5 front squats

Mandi Reading