Monday 7.30.18

 Tina N.

Tina N.

Gunner Notes:

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:
https://barbend.com/how-to-watch-2018-crossfit-games/

3.  Garibay’s Farewell Party:  
Friday, August 3 @ 6:30 PM
POTLUCK and BYOB.
Adults only.
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!

Strength:
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%

WOD:
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters, both arms
200-m run
Men: 70-lb. dumbbells
Women: 50-lb. dumbbells

Scaling
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

Mandi Reading