6-30-14

Just in case you missed it, I am going to do my best at recapping the weekend. Congratulations to all the competitors. There were a lot of “first” times that deserve mention. This was Guys and Jennifer’s first CrossFit competition ever. D, Sam, MJ, Brandon, and Mark competed in the RX division for the first time. Drum roll please………..You may want to be seated for this one……. This was also the first time that DGA had a team finish on the podium in the RX division. Congratulations to Amanda, Jayne, Sanders, and MJ for finishing 3rd in the Co’ed division.

Some of you may know this and some may not but World Camp is where I started my Crossfit journey. It always good to go back and represent so well. To everyone that came to support and help with Brady, thank you for driving over 2 hours to sit in the sun and sweat for 8 hours. My life has changed so much for the better in the last 4 years. I cannot thank all of you enough for believing in me and believing in yourselves. Thank you for giving me the opportunity to be a part of your fitness journey. Look how far we have all come in such a short time. Onward and Upward! DGA Everyday!!

-DGA will be closed July 4-

Fitness:

Back Squat 5×5 @ 50% of 1 RM
+
EMOM for 14 min
Even 7 Burpee
Odd 5 Strict Pullups
+
5 sleds(not too heavy)

Competition:

Front Squat 3 x 5 @ 50% of 1 RM
+
EMOM for 14 min
Even 20 DU
Odd 9 Burpee
+
3 rounds
FC
HS Hold 30-45 sec