CF DGA Blog

Fitness: A1. CGBP 4-5 x 4 @ 30×1 rest 1 min A2.. Pullup 4-5 x 4 @ 31×2 rest 1-2 min + 400m row 12... Read More

Here we go!!!!!! 10 min AMRAP 30 DU 15 Snatches 75/55   If you are not doing the Open and would like to do something... Read More

Fitness/Competition: A. RDL 5-5-5 rest 2 min B. TGU 4 each side x 3 rest as needed C. 5 sleds (not heavy but tough)  ... Read More

Fitness: Row 700m @ 90% males rest 3 min;females rest 3:30 x 4 + 4 rounds 3/5 strict pullups (chin over bar) 6 Pendlay/BB row... Read More

Fitness: A. Front Squat 4-5 x 4 @ 32×1 rest 2-3 min B. Thruster 4-4-4-4 + 8 min AMRAP 12 wallballs 4 PC 135/95 3... Read More

So, it has finally arrived. The week that we have all been waiting for since last year. This time next week most everyone will have... Read More

Its finally Friday!!!! Lets end the week with a bang. Fitness: A. OHS 4-5 x 4 @ 20×1 rest 2-3 min B1. DB SA Arnold... Read More

Everyone deserves a little explanation on why we have been doing so much rowing and AD work. I will do my best to articulate in... Read More