WOD

Fitness: A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min B. BB Front Rack Lunge 5 each leg x 4 (HTLW) + AFAP 5... Read More

Fitness: A. 4 rounds 12 V-Ups 30-45 sec Hollow Hold 30 sec FLR + 8/12 PushUps @ 3010 B. 3 rounds 30 sec Dish Hold... Read More

Classes are going to run a little differently moving forward. Please be sure to be on time.   Fitness: A1. CG BP 8-10 x 3... Read More

Fitness: A. Back Squat 8-10 x 4 @ 32×1 rest 2-3 min B. RFESS 10-12 x 3 @ 3010 rest 30 sec; rest 1 min... Read More

Congratulations to Jayne and Sanders for being invited to the NPFL Combine in Atlanta. Here they will showcase their skills and work capacity. Only 200... Read More

Fitness: A. 4 rounds 10 V-Ups 30-45 sec Hollow Hold 8/12 Pushups @ 3010 B. 3 rounds 30 sec Dish Hold 10 Pallof Press “Nice... Read More

Fitness: A.Back Squat 10-12 x 4 @ 32×1 rest 1-2 min B. RFESS 12-14 x 3 @ 3010 rest 30 sec (12-14 per leg) +... Read More

Hey DGA!!!! I hope everyone had a nice spring break!!!! It is going to be a great week of training   Fitness: A1. Shoulder Press... Read More

Now that the Open is officially over with I just wanted to say congratulations to everyone who competed. I feel that it was a great... Read More

I would like to say congratulations to Priscilla Solloway for advancing to the next round of the Masters competition. On April the 17 CrossFit will... Read More