I wanted to talk briefly for a minute about a subject that we all go through from time to time. I think by now that most of us have suffered some form of setback or at least I hope that you have. I have definitely experienced my fare share, especially in the last few weeks. It seems to me that there is a lot of growth that comes with a setback. The setback itself is nothing more than an opportunity to look at yourself and the issue a little deeper. Let me explain… It was recently explained to me by my business coach(his name is Matt), that CrossFit DGA’s failures/short comings were actually my failures as a leader. Take a moment and think about that…Now if you know me pretty well you probably already know that I had a major issue with what Matt said. However, the more we dug into our issues/opportunities as a company it was clear that I was 100% responsible for where our company was currently at. To keep it short, we as a company have made some small changes and we have had some great conversations about getting better. Thank you to all of you for your patience. Thank you for your observations and comments on things that our staff and myself can do better. We are working extremely hard at creating a better system so that we can serve you better. Please remember, setbacks are just opportunities that allow us to learn and grow. Thank you for all of the growth the last four years.
Please listen to this song. Keep moving forward. Onward. Eric B
A1. Back Squat 4-6 x 4(M), x 6 (F) @ 41×1 no rest
A2. Barbell Suppinated Grip Row 8-10 x 4 (M), x 6 (F) @ 31×3 rest 30-60 sec
10 DB Thruster
200m run or row
rest 1 min
A. Back Squat @ 32×1
(2 Waves) for Females 8-6-4; 8-6-4 rest 3 min b/t each set
(2 Waves) for Males 5-3-1; 5-3-1 rest 4 min b/t each set
6 Sled Pushes (length of gym) Must be under 20-25 sec of work
**Females #60/ Males #110** rest exaclty 3 min-Scale as needed to get work done within 20 sec
If you are only wanting to get stronger add a min to your rest time and skip the conditioning.
Males if you are doing the conditioning you must use the heavy sled with at least 45’s on each side.