WOD

Fitness A. Back Squat 5-3-2-1-1 @ 20×1 rest 2-3 min B. Thruster 4-4-4 rest 2 min C1. DB BP 4-5 x 4 @ 3010 rest... Read More

**Please do not forget we have our first yoga class on Saturday after the team workout. Should start around 11am. The class will be led... Read More

**Please do not forget we have our first yoga class on Saturday after the team workout. Should start around 11am. Cost is only $5.00 per... Read More

Fitness: 10 min AMRAP @ 80% Row 400m 12 KBS 20 Air Squats rest 4 min 10 min AMRAP @ 80% 3 TGU 7 T2B... Read More

Fitness: A. Push Press 5-5-5-5 @ 31×1 rest 2-3 min B1. Arnold Press 4-5 x 4 @ 3010 rest 30 sec B2. DB Torso Row... Read More

Fitness: A. Back Squat 5-3-3-1 @ 20×1 rest 2-3 min B. Thruster 4-4-4 rest 2 min C1. DB BP 6-8 x 4 @ 3010 rest... Read More

Fitness: A. Pull-up/ P-Pull up 5-5-4-3 @ 31×2 rest 1-2 min B. DB Torso Row 6-8 x 4 @ 31×1 rest 30-45 sec C1. 3... Read More

Happy Thanksgiving DGA!!!!!!!!!!!!!   Both groups off today!!!   We will start back Friday morning @ 830A. We will also have another class @ 930A.

Fitness: 1000m row @ 90% rest 5 min x 4 + 1 min “plank” on elbows 1 min FLR 35 sec hollow hold 14 pushups... Read More

Fitness: A. Deadlift 4-5 x 4 @ 3010 rest 2-3  min B1. Push Press 5-5-5-5 @ 31×1 rest 1-2 min B2. Arnold Press 6-8 x... Read More