Monday 4.29.19

Crimson H.

Crimson H.

*THANK YOU* to Josh and Ryan T. for making the Friday night BBQ happen.  it's always such a good, relaxing atmosphere.  And, as always, the food was amazing!

May 5-7:  The Fittest Experience in Austin, TX.  Kristen, Chris and Julie go compete in Austin!

Friday, May 10 - Girls Night Out @ Shotgun CrossFit.  Zumba w/ Tina!  

Tuesday, May 21 - CHILDCARE APPRECIATION DAY!  A day to recognize our amazing childcare staff and all they offer us at Shotgun.  

Strength:
Take 5-8 minutes to build to 70% of your Clean & Jerk

and then …

Every minute, on the minute, for 10 minutes:

Clean + Jerk @ 70-75%

WOD:
Three rounds for time of:

400m Meter Run
20 Dumbbell Hang Squat Clean (55/35 lbs)
20 Toes to Bar

Sc: 35/20
Partial T2B or knee raises

Mandi Reading