April 24th, 2017

MONDAY

Dga, welcome to the last week in our current facility! This is a bitter sweet time for us. As Eric started Crossfit Dga in that very building. However, we are more than ready to start this new part of our journey!

REMINDERS:

As you come into the gym, please take your things from the lockers home. Once we have everything moved out of these, it will be much easier for us to move it. And yes, the lockers will be in the new facility, so you many bring your things back once we have the gym set up!

Also, the gym will be closed Friday and Saturday for us to move equipment. We’re sorry for the inconvenience this may cause some of you!

#LastWeek

Fitness:

“Back to the Basics”
A. Back Squat 4 x 8 @ 31×1 rest 2-3 min (FHTLW)
*The goal here is to lift heavier than last week across all sets.*
If you were not here last week please get with a coach to see where you need to start.
B1. DB BP 4 x 8-10 @ 32×1 no rest no rest
B2. Inverted Row (Bar) 4 x 8 @ 31×3 rest 60-90 sec
+
EMOM 12 min
1 min- 8-10 Burpee
2 min- 12-14 WB
**For longer tenured clients you may do Bar Facing Burpee to enchance the challenge**
+
2 sets
30 sec couch stretch per side
7 Breaths of Bretzel each side

Competition:

A. Snatch 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85% 2×1(2 sets of 1) rest as needed
B. Back Squat 10RM rest as needed (Try and hit as close to 70-75% of 1RM)
*If you go over thats fine
C. 1 set for 10 reps -10% of B
3 min AMRAP
3 SA DB Snatch per side
3 Burpee Box Jumps
rest 3 min x 3 sets
**Go as hard as possbile, while also maintaining same pace for all 3 sets