CF DGA Blog

Fitness: 5 sets 12 KBS (russian) 200m row 5 SA OH Lunge + 5 sets SA Bottoms Up KB Walk (length of gym) 60 Sec... Read More

I had the opportunity to attend the FMS [Functional Movement Screen] level 1 and level 2 seminar this weekend. I had the opportunity to meet... Read More

Fitness: 4 sets SA FW Parking lot SA DB Row 12-15 per arm @ 41×2 + For time 50 Burpee Step Overs 20″ #35/20  ... Read More

Fitness: A. 1 Mile run for time or 2k Row for time B. Max Distance BB OH Walk 115/75 + Teams of 2 10 KBS... Read More

Fitness: A. Front Rack Walking Lunge 7RM in 3-4 sets rest as needed + For time 35 Curtis P’s 95/65 Power Clean Lunge L Lunge... Read More

Fitness: A. Strict Pullup 1RM- 10-12 min B. (If you do not have strict pullups yet) Strict Pullup Work for 10 min 5×5 @ slow... Read More

It was brought to my attention that we currently do not have any teams signed up for the Team South Ga Throwdown. I have always... Read More

Fitness: Hang Clean(from above the knee) 3-5 x 5 rest 90-120 sec + EMOM for 15 min 1 min- 2-3 Wall Walks 2 min- 8-10... Read More