Monday 6.17.19

Word.

Word.

1.  YOGA: Saturday, June 22.  8:45 - 9:45 am - Yoga at Shotgun CrossFit!   There is a new yoga instructor in town named Cat Huitt.  She reached out to us months ago with a desire to bring some yoga to Shotgun.  She is charging $10 per class.  It is open to the public.  Her first class is this Saturday after Open Gym. 

2.  FOURTH OF JULY - HERO WOD Lumberjack 20.  50 minute time cap. 

Due to the huge turnout last year, we will have an alternate schedule to in order to accommodate large numbers safely.  Also, there will be sign-up sheets with 25 athlete cap per each heat.  You need to warmed-up and set up by your chosen start time.

Note: This HERO WOD has lots of different movements. Because of this we are requesting that these spots be limited to current Shotgun athletes and visitors with plenty of CrossFit experience (space permitting).

5:30 am - Gym Opens - athletes warm themselves up.
6:00 am - Heat 1 Begins
7:00 am - Heat 2 Begins
8:00 am - Heat 3 Begins (childcare available)

Sign ups will be posted soon.

4.  July 5 - Holiday Schedule.  5:30 am & 8:30 am class only. Family and friends are welcome free of charge! This will not be a HERO WOD, so folks new to CrossFit are welcome!

Strength:
Every 2:30 minutes, for 15 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more

WOD: 24 min time cap. Each WOD is capped at 10 min. Please reduce rep/weight/cals to meet time cap.
50 Cal Row
30 Burpees over the rower

Rest 4 minutes (start at the top of a minute)

50 Thrusters 95/65
30 Lateral Burpee Over Barbell

2 seperate scores.
Sc: 35 cals; step over for burpees
Thrusters 65/45 or less

Mandi Reading