To all of  yesterdays (5-8) classes I just want you to know how much I enjoyed coaching all of you. The last few weeks it seems like I have just been “running” the business.  Assessments have started to take up a lot of my time. The assessment has been a great addition to our business because it really allows us to look at each person physically and we really get to find some common ground and find out how we can provide that specific client with the service that they are looking for. Four years ago when I started this project I thought I would only be coaching clients. To say the least it has been everything but coaching lately. CrossFit DGA has become a business and fortunately or unfortunately I am the owner of the business. If you have never had to run your own business, let me tell you its quite an experience and sometimes can be over whelming. . I have to be completely honest and tell you that there are days that  I am not sure if I am the right person for this job. However, it is days like today that make me so happy to be a coach at DGA and even more importantly to be a father and a husband. I promise to fight everyday to make DGA the greatest fitness experience for all current and future clients. There will always be changes that we have to make to our “systems” to make DGA  better place for our clients and our coaches, just know that these changes are for the better and to make us better long term. I am so thankful to all of you for allowing me to be a part of your fitness journey.

Thanks, Eric B.



A1. CGBP 10 -12 x 5 @ 40×1 rest 20-30 sec
A2. PC 2-3 x 5 rest 1 min
5 sets
2-3 wall walks (pause @ top)
side bridge 30-45 sec per side
15 KBS
rest 1 min



A1.Wtd Dip 6-8 x 4 @ 41×0
A2. Good morning 5-7 x 4 @ 41×1 rest 2 min
Run 400m @ 80%
rest 2 min x 5 (consistent pace)
12 min “cool down” row Z1
**Do 1 light sled push every 3 min**