I would like to start this post off by saying that it feels so good to be home. For those of you that do not know I attended by first MasterMind,  hosted by Barbell Shrugged. I have been looking for a MasterMind group to be a part of for about a year or so. What is interesting about MM’s is that for the most part all of the members are entrepreneurs and are looking to develop their networks, their relationships, their business, and their life. It is an extremely empowering  feeling to be in a room with so many successful people that want to share their experiences and mistakes so that you can learn from them. I learned more about marketing, business tactics, and networking last week than I learned my whole 5 years in college. Unfortunately or fortunately at the end of the day DGA is a business and I have to keep it that way so that we all have a place to come to so that we can “get away”. One of the most important and profound insights that I had on my plane ride home was that CrossFit DGA at its core is about community. I don’t go to work everyday, I go to a family reunion. I come to a place where everybody knows everybody and everybody is somebody. We all have had struggles. For me it was drugs and alcohol. Some struggle with food and some struggle with stuff that some of us cannot even imagine. It is my hope that our members  create better awareness, gain emotional intelligence, and become more physically fit due to the environment that we create. It is very easy for me to get caught up in the day to day activities and forget about all the awesome accomplishments of our members, coaches, and even myself. Congratulations to every single one of you. Thank you for your trust and thank you for allowing us to be a part of your fitness journey. Onward





A. Back Squat (M)3-4, (F) 5-7 x 5 @ 42×1 rest 2-3 min (females rest 90-120 sec)
5 sets
5 Power Clean 135/95
10 Calorie Row
15 Wallball
rest 1 min b/n each set
5 sleds (15-18 sec of work)
Shoulder moblity with band work and lax ball work



A. Snatch 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%,1 @ 85%, 1 @ 90%
(all singles) rest 2-3 min (video all reps)
B. Back Squat 3-5 x 4 @ 42×1 rest 2-3 min
9 min @ 80%
10 HPS 75/45
8 Burpee
rest 3 min
9 min @ 80%
10 KBS
200m run
40 UB DU

**masters 55/35