CF DGA Blog

Congratulations to all of the competitors from this weekend. I want to send a special thank you to everyone who came to support as well.... Read More

Fitness: Run 1 mile for time + Tabata KB Swings ABmat Situps Tabata is 20 sec of work; 10 sec of rest x 8  ... Read More

Fitness: 6 sets @ 80% Bear Crawl 150′ (75 Fwd+ 75 Bckwd) FW with Handle 150′ 1 Sled 90 Sec FLR/ 20-25 Sec Lsit + Kipping Practice for T2B and Pullups   Competition: A. OHS 10-12 x 4 @ 31×1 rest 2-3 min + 5 sets 5-7 T2b 5 Power Snatch 200m run rest 2:30    

Fitness: A1.WallWalks x 2 x 4 rest 30 sec  A2. DU/Singles x 30 sec x 4 no rest  + 5 rounds @ 80% 7 pushups  10 Airsquats 7 Deadlifts 135/95   Competition: 4 rounds @ 80% 250m row 4 TGU per side #53/35 + 4 sets Wtd FLR 60 sec #45/25 35 UB DU

I wanted to remind everyone that the gym will be closed on Saturday. We have a few  athletes headed to Albany to compete this weekend. Loved... Read More

  Fitness: A. Walking lunges 6 per leg x 4 sets rest 2 min B1. Strict Pull-up 2-3 x 5 @ 21×1 rest 20 sec... Read More

Fitness: A1. Shoulder Press 5-7 x 4 @ 4112 rest 30-60 sec A2. DB Row 5-7 x 4 @ 3112 rest 20 sec, rest 45... Read More

Fitness: 5 sets @ 80% Bear Crawl 150′ (75 Fwd+ 75 Bckwd) FW with Handle 150′ 1 Sled 90 Sec FLR/ 20-25 Sec Lsit +... Read More