1. Vaughn Weightlifting Clinic - There is still time to sign-up for Chad Vaughn’s Weightlifting Clinic. August 25, 2018. We have more slots left for Session 1 (Weightlifting - $50) and Session 3 (Clean & Jerk - $75). Take this very unique opportunity to learn from two-time Olympian Chad Vaughn. To be coached by such a master coach and accomplished athlete in our own hometown at such a bargain price is something you will not want to miss! For all levels of athletes. You do not have to be a member of Shotgun CrossFit in order to participate.
2. Labor Day Scavenger Hunt - Monday, Sept. 3.
3. Shotgun River Day. - It was a wonderful chance to get out of town and be with the BEST people for a few hours. Thank you to all who came, shared their food and many laughs. And to Bob for showing us all how to jump off the rock like a boss - head first dive, Kamikaze, style. As usual, he showed up everyone (and scared the crap out of us!).
***This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle.
Every 90 seconds, for 18 minutes, complete:
Interval 1 – Supinated Grip Strict Pull-Ups x 6-8 reps
Interval 2 – Band Pull-Aparts x 10-12 reps
Interval 3 – Side Plank Hold x 60 seconds (left side)
Interval 4 – Side Plank Hold x 60 seconds (right side)
15 min time cap
-2 heats. Count for your partner -
Rx: 50/35 lbs
Sc: 35/20 lbs
Start in plank position with hands on DB.
DB row with right arm.
DB Row with left arm.
Thruster. (no push jerk)