Monday 8.28.17

Jose M.

Jose M.

Gunner Notes:

1.  Tuesday, Aug. 29th @ 5:30 PM:  Shotgun CrossFit takes on the UHS Loyal and True Challenge!  The new athletic director, RT Gonzales (Shelby’s boyfriend and Aaron’s brother), has issued a challenge to the community to sing the Uvalde Fight Song and post it online. In an effort to support RT and all Coyotes - we are doing this!  Please meet at the gym to sing the Uvalde High School fight song with us Shotgun Style.  It will take no more than 10 minutes.  Wear Uvalde colors.  

2.  Next Monday, Sept. 4th will be the Annual Scavenger Hunt.  8:30 am class only.  Childcare will be provided.  Wear a Shotgun shirt, bring a few dollars and your running shoes.  All friends and family are welcome to join in the fun!

3.  Please remember all drop-in fees are $15 (no longer $10) as of January 2017.  Thanks!

4.  And of course — the Trashy Rodeo 5th Anniversary Party is Sept. 23, 2017.  6:30 pm.  Some seriously trashy fun will go down that night!  Door prizes like we’ve never seen, epic awards, Kalyn’s amazing food, mechanical bull!, margarita machine, and of course Beth’s picturesque backyard and pool…. BYOB.  Adults only.

Strength:
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat with a Pause x 4-5 reps @ 3211
Go by feel.  Build as you go.

WOD:
2 rounds:
40 cal Row
30 Thrusters
20 Burpees over the Barbell
Rx:  115/75 lbs
Sc:  75/55 lbs

20 min time cap.

Mandi Reading