October 20th, 2016


October 20th, 2016

Topic Thursday!

First off, I wanted to say that you all did great today! Active Recovery Wednesday was a hit with those of you who were there today.

Tonights topic is…..that you all, here at DGA, are just fantastic! I know you guys have heard this before, and you’ll hear it again, because its true!

Everyday that I have the opportunity to come in and coach you guys, I have a great time. Although, on days like today, when you all know the movements so well, we (the coaches) get to really ‘watch’. We get the chance┬áto truly watch you all demonstrate the movements and techniques that you’ve learned. It is seriously something special to see. Our DGA members trust the coaches in our gym enough, that when we teach you something, or when we critique your movement, you take it and improve. I just wanted you guys to know that all of your hard work is noticed! Just saying that you all make the coaches at GDA look good! So, thank you guys, I could not be more proud!



A. Hang Clean 5 x 3 rest 2min
B1. KB Bottoms Up Press 3 x 10 @ 3010
B2. Face Pulls 3 x 20 @ 31×2
4 sets
5 PC 155/105
5 S. PU
400m run
rest as needed to perform the PC w/perfect form


A. PC 2 TNg every 30 sec for 8 min (tough weight and no misses)
B1. Strict C2b PU 3 x AMRAP rest 30 sec
B2. Kipping C2b PU 3 x AMRAP rest 2 min
For time
1k Row
1 mile AB
100 DU
.5 mile AB
500m row
**Top Male Rx time= 10:27
**Top Female Rx time=11:52
**Top Masters Male=11:51