CF DGA Blog

Fitness: A1. Shoulder Press 8-10 x 4 @ 4112 rest 30-60 sec A2. DB Row 8-10 x 4 @ 3112 rest 20 sec, rest 45... Read More

Fitness: 6 sets @ 80% waiter carry 150′ (75R+75L) sled (Fast; not too heavy) FLR 90 sec/LSit 20 sec/Hanging L Sit 15-20 sec Hollow Hold... Read More

Fitness: A. Back Squat 8,8,8,6,6 rest 2-3 min + 350m Row 20 KBS 8/12 Hand Release Pushup Females rest 1:30; Males rest 2:00 x 4... Read More

The energy in the gym last week was amazing!!!!! Looking forward to another great week of fun and exercise   Fitness: A1. DB BP 8-10... Read More

Fitness: A. Walking lunges 8 per leg x 4 sets(building) rest 2 min B1. strict pullup 4-5 x 5 @ 21×1 rest 20 sec B2.... Read More

Fitness: A1. Shoulder Press 10-12 x 4 @ 4112 rest 30-60 sec A2. DB Row 10-12 x 4 @ 3112 rest 20 sec, rest 45... Read More

Fitness: 6 sets @ 80% waiter carry 150′ (75R+75L) sled (Fast; not too heavy) FLR 90 sec Hollow Hold 30 sec   Competition: Row 500m... Read More

Fitness: A. Back Squat 10, 10, 8, 8, 8 rest 2-3 min + 200m run 15/20 Wallball 8/12 Hand Release Pushup Females rest 1:30; Males... Read More