CF DGA Blog

Fitness: A. Pull-up/ P-Pull up 5-5-4-3 @ 31×2 rest 1-2 min B. DB Torso Row 6-8 x 4 @ 31×1 rest 30-45 sec C1. 3... Read More

Happy Thanksgiving DGA!!!!!!!!!!!!!   Both groups off today!!!   We will start back Friday morning @ 830A. We will also have another class @ 930A.

Fitness: 1000m row @ 90% rest 5 min x 4 + 1 min “plank” on elbows 1 min FLR 35 sec hollow hold 14 pushups... Read More

Fitness: A. Deadlift 4-5 x 4 @ 3010 rest 2-3  min B1. Push Press 5-5-5-5 @ 31×1 rest 1-2 min B2. Arnold Press 6-8 x... Read More

Schedule for the week Mon-Wed; Normal Classes Thur- Closed Fri- 2-3 morning classes depending on level of interest Let’s make it a great week!!!! Dress... Read More

Fitness: A. Pullup/ P-Pullup 5-5-4-4 @ 31×2 rest 1-2 min B. DB Torso Row 8-10 x 4 @ 31×1 rest 30-45 sec C1. Sprint 75m... Read More

Fitness: A. Back Squat 3-3-3-3 @ 20×1 rest 2-3 min B. Thruster 5-5-5 rest 2 min C. Front Rack Step Ups 4-5 x3 rest 30,... Read More

Just in case you were asleep or hiding under a rock this happened at DGA!!!! Fitness: 400m run @ 90% rest 2 min x 4... Read More