CF DGA Blog

  Fitness: A1. Deadlift 4-5 x4 @ 3010 rest 1 min A2. DB BP 10-12 x 4 @ 3010 rest 1-2 min + EMOM for... Read More

Natalie, Brady and I just wanted to say thank you to everyone for all of the love, support, and prayers over the last few days.... Read More

Be sure you are warm!!!!!!! Fitness: A. Pullups 5-5-5-5 @ 31×2 rest 2 min B. Kneeling Torso Row 10-12 x 4 @ 31×1 rest 30... Read More

Fitness: A. Back Squat 3-3-3-3 @ 20×1 rest 2-3 min B. Thruster 5-5-5 rest 2-3 min C1. Arnold Press 10-12 x 4 @ 3010 rest... Read More

Due to the cold weather I have decided to change up the workouts just a little. Last day of testing… Fitness: A. 12 mins to... Read More

“Resilience is a reflex, a way of facing and understanding the world, that is deeply etched into a persons mind and soul. Resilient people and... Read More

Hey Hey DGA!!!!  I could not help  but to notice how much easier the 7 min burpee test was to everyone that completed it compared... Read More

Fitness: A. 15 min to find 1 RM Back Squat + 7 min AMRAP of Burpee   Competition: A. Row 60 min for Max Meters