WOD

Don’t forget about the lifting seminar on Aug 30 with Caleb and Kelly Williams. It will run from 9-3. Due to unforeseen scheduling conflicts we... Read More

Don’t forget to register for the lifting seminar on Aug 30.   Fitness: 13 min AMRAP @ 85% 5 Squat Cleans 7 Burpee over Bar... Read More

Fitness: A1. Romanian Deadlift or RDL 4-5 x 4 @ 31×1 rest 2-3 min A2. SA DB Arnold Press “Seated” 4-5 x 4 @ 3010... Read More

Fitness: A1. BB Upright Row 6-8 x 4 @ 3010 rest 20 sec A2. Strict Pullup 1-2 x 4 @ 41×1 rest 1-2 min +... Read More

If you missed Saturdays DGA Family day you missed some great food and even better company. Thank you to everyone who came to hang out,... Read More

-Don’t forget about family day on Saturday. It will be at Walke Ridge Club house. Please let Natalie or D know if you are coming... Read More

So, our internet fiasco is finally over. The Bland’s are back “on the line”. A couple of notes below: 1.  Williams Lifting Seminar on Aug... Read More

Fitness: A1. Romanian Deadlift or RDL 5-7 x 4 @ 31×1 rest 2-3 min A2. SA DB Arnold Press “Seated” 6-8 x 4 @ 3010... Read More

Fitness: A1. BB Upright Row 8-10 x 4 @ 3010 rest 20 sec A2. Strict Pullup 1-2 x 4 @ 41×1 rest 1-2 min +... Read More

Fitness: A. Back Squat 6-8 x 4 @ 31×1 rest 2-3 min B. RFESS 6-8 x 3 @ 3010 rest 20 sec; rest 45 sec... Read More