1. Fantasy CrossFit Games -
It's CrossFit Games week, baby! We are having our annual Fantasy CrossFit Games at Shotgun CrossFit. Fill out your TOP 5 Picks at the gym and hang it on the wall. Deadline is Tuesday at 7:30 pm. CASH PRIZES! No buy-in…. Just fun!
2. How to Watch the CrossFit CrossFit Games:
3. Garibay’s Farewell Party:
Friday, August 3 @ 6:30 PM
POTLUCK and BYOB.
Come wish Ernie and Kirsten well as they set off to California next week!
4. Shotgun River Day
Saturday, August 11, 2018
12:00 pm - ??
Bring food to share!
Adults only. Location coming soon!
5. Vaughn Weightlifting Seminar - August 25, 2018. SIGN-UPS coming soon!
Every 2:30 minutes, for 12 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters, both arms
Men: 70-lb. dumbbells
Women: 50-lb. dumbbells
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.
Sc: 50/35 or 25/15 or less