WOD

Hey Hey DGA!!!!  I could not help  but to notice how much easier the 7 min burpee test was to everyone that completed it compared... Read More

Fitness: A. 15 min to find 1 RM Back Squat + 7 min AMRAP of Burpee   Competition: A. Row 60 min for Max Meters

Deload is over. Time to get after it!!! Fitness: “Jackie” 1000m row 50 Thrusters 30 Pullups   Competition: “12.1” 7 min AMRAP of Burpee **Athlete... Read More

Fitness: EMOM for 18 min Even-2 DL+ 2 Cleans (not too heavy) Odd- 7/10 Pushups (hands on DB’s) + “not for time” 2000m row  ... Read More

Fitness: A. CGBP 5 x5 @ 50% of 1 RM rest 2-3 min B. 5-7 min T2B Skill work + 40 sec hollow hold 40... Read More

DGA!!!! I hope that everyone had a great weekend. We have new tshirts so be sure to check them out this week. Shirts are $25.00... Read More

  I know that the fitness group did a workout like this earlier in the week. Here is another option below   A. Thruster 5-5-5-5-5... Read More

Happy Halloween!!! Fitness: A1. 20 UB Wallball x 3 rest 1 min A2. Sled/Prowler Push x 2 x 3 rest 1 min(no more than 20... Read More

Fitness: A. RDL 3-4 x 4 @ 4010 rest 2-3 min B1. DB Seated Shoulder Press 4-5 x 4 @ 3010 rest 1 min B2.... Read More

A1. CGBP 2-3 x 4 @ 3010 rest 1-2 min A2. Kneeling Torso Row 4-5 x 4 @ 21×1 rest 30 sec, rest 1 min... Read More