CF DGA Blog

Fitness: 10 min AMRAP @ 90% 10 DL 155/105 200m run 10 HR Pushup 4 min rest 10 min AMRAP 50m FC 5 T2B 15... Read More

Just a thought. Please find someone that will hold you accountable to stretch after your workouts. Just because class gets done early doesn’t mean that... Read More

Fitness: Shoulder Prehab A. Back Squat 5-7 x 5 @ 41×1 rest 3 min B. Strict Pullup Cluster 3-3-3-3 rest 2-3 min (4 sets of... Read More

Fitness: 12 mins to find 1RM Front Squat + 4 rounds for time 400m row 15 Thrusters 75/45   Competition: Strict Pullup AMRAP (1 set)... Read More

Fitness: Power Clean Technique (10-12 min light weight) + Strict Pullup AMRAP (lightest band possible) + 1 min at each station Wallballs KBS Burpee rest... Read More

Fitness: Shoulder Prehab + EMOM for 12 min Even-8/10 Hand Release Push Ups Odd- 8 Front Rack Stepups 95/65 + 5 rounds not for time... Read More

Fitness: Shoulder Prehab + Shoulder Press 5×5 @ 50% of 1 RM + 1 min at each movement FLR dish hold V-Ups DU rest as... Read More

Fitness: Back Squat 5×5 @ 50% of 1 RM + 1min FLR + 5/7 pushps @ 3111 RIng/ Dip bar holds 30 sec Hollow Hold... Read More