Monday 12.17.18

8:30 am crew Janice’s 10 Year CrossFit Anniversary WOD

8:30 am crew
Janice’s 10 Year CrossFit Anniversary WOD

 Please take note of the holiday schedule below. 

Week of Dec. 17 - 23: NORMAL SCHEDULE

Monday, Dec. 24 - 12 Days of CrossFit WOD
Holiday Schedule: 5:30 am & 8:30 am ONLY

Dec. 25 - Closed

Dec. 26 - Open Gym only. 10 am-12 pm

Dec. 27 - Resume normal schedule

Dec. 31 - “The Final Countdown” WOD
Holiday Schedule 5:30 am, 8:30 am, & 4:30 pm

January 1, 2019 - 12:00 PM Resolution WOD

January 2 - resume normal schedule

2.  We love guests at Shotgun CrossFit!  There is a $15 drop-in fee due before the class is taken.  If you purchase a t-shirt or tank, the drop-in fee is waived.  Thank you!

3.  T-shirts/tanks are $20.  Patches are $5 each.


Monday:
In 15 minutes, establish a 1-RM Push Jerk

Rx:
For time:

70/50 Assault Bike
50 Pull-Ups
800 Meter Run

Mx/Sc:

For time:
60/40 Assault Bike
40 Pull-Ups or Assisted PU or ring rows
Run 800 Meters

Class logistics: 5-6 min. Late start for heat 2.
Notes: This WOD spells - GO! Try to pound out the pull-ups and challenge yourself to chalk up no more than once. Just get them done and get out the door. The final 400m should be a serious sprint to the finish!

Mandi Reading