Monday 8.13.18

 Lia and Cara

Lia and Cara

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!).

“Reset Week”
***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)

For time:
30 Manmakers

15 min time cap
-2 heats.  Count for your partner - 

Rx: 50/35 lbs
Sc: 35/20 lbs

1 Manmaker:
Start in plank position with hands on DB.
Push up.  
DB row with right arm.  
DB Row with left arm.  
Squat clean.  
Thruster. (no push jerk)

Mandi Reading