Good morning DGA!!!!! It sure has been amazing being back at the gym  the last couple of days. I wanted to go over a new program that we will introduce starting next week [1.13.14]. This program will be for our kids between the ages of 8-11 and possibly younger if the child can show proper body awareness and has the ability to follow directions. The cost will be $60.00 per month. This class will  meet two days per week which will be Monday and Thursday at 4:30p. Punch cards will not be optional for this class.  Classes will start next week.  We will look to add a day to the schedule if the kids really enjoy the classes. The addition of this class will allow kids to get a much better workout, the parents will be less distracted, and the coaching staff will be allowed to provide a better service to everyone. Also, with the addition of the new class that will mean that kids under the age of 12 will no longer be allowed to train with the adults. Thank you to everyone for your patience. Looking forward to another great year!!! DGA Everyday!!!!



row 30 sec @ 85%
30 sec off x 8
3 rounds
25 Airsquats
12 Pushups @ 3010
5 rounds
30 sec hollow hold
15 V-Ups
1 min Plank Hold “elbows”



10 min AMRAP @ 80%
7 t2b
30 DU
10 Pushup
for time
30 Burpee Box Jumps 24/20
20 Thruster #135/85
250m row
rest 2 min x 4