I had a chance to talk with a another gym yesterday. We shared ideas about business, programming, the Open, family and all things related to fitness. Tege (owner of Sweet Onion CrossFit) is wanting to go full time with the gym and he was just hoping to get some insight on what it is going to take to be able to support his family and continue growing his gym.

A few hours after our conversation and after my training session I took some time to reflect on everything that we discussed. I realized that I have another value that I have not openly discussed with anyone. I enjoy serving others. Whats interesting about this is that everyone knows or has a good idea what we serve at DGA. What I would like to know from all of you is how can we serve you better? What are you looking for from this program? What is something that you would like to accomplish before the end of the year? We are here to serve you!!!! See you tomorrow DGA



4 sets not for time
7-9 Barbell Row @ 3112 (does not have to be heavy, perfect form)
Deadlift 6-8 @ 31×1
Bear Crawl 150′ Bckwd
SA FW with Handle 150′ x 4 (75R+75L) rest 1-2 min after each set
Sorenson Hold 45-60 sec x 3 rest as needed



A. OHS 8-10 x 4 @ 31×1 rest 2-3 min
5 sets @ 90%
500m row
8-10 T2b
rest 2 min