CF DGA Blog

Fitness: A1. DB BP 10 -12 x 5 @ 31×1 rest 60 sec A2. SL RDL 8-10 x 5 @ 3010 rest 30 sec b/n... Read More

Fitness: A. Back Squat 10,10,10,10,10 rest 2-3 min “No Tempo” + 4 sets 5/7 Strict Pullups 7 Deadlifts 155/105 200m run rest 2:00   Competition:... Read More

Fitness: 4 rounds for time 400m row 15 Thrusters 75/45 Compare to 5-16   Competition A. Power Snatch 2-3 Tng @ 72-74% EMOM for 12... Read More

Fitness: For time 30 Alt’ ing TGU 40/25 + 12 min @80% 15 KBS 10 NPUBBJ 20 DU or 40 singles reference 4-30 and 7-2... Read More

  What thoughts do you have when looking at the board? Do you use the power of visualization so that you can more easily dominate... Read More

Fitness: Goblet Squat 6-8 x 3 “no tempo” + EMOM for 12 min Even 7 Burpee Odd 3-5 Strict Pullups (BW Only) + 5 sleds(not... Read More

Great pic of everyone getting ready to do some fundamentals.   Fitness: Front Squat 4-5 x 4 @ 31×1 rest 2-3 min (Females do 2... Read More

DGA We will be going up on our rates on Nov 1. There are a couple of ways to avoid not paying higher rates. 1.... Read More