8-14-14 – CrossFit DGA
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13
Aug

8-14-14

So, our internet fiasco is finally over. The Bland’s are back “on the line”. A couple of notes below:

1.  Williams Lifting Seminar on Aug 30. Please be sure to sign up before Friday or the price is going up. Link is here. The price is still $175 per person.

2. DGA family day is on Saturday at the Walke Ridge club house. Please be sure to bring your favorite side. The meat will be provided by Southern Heritage BBQ. We really need a head count so that we can make sure we have enough meat. Please let Natalie or D know if you are planning on attending.

3. DGA Progenex Party on Sept 8. Our rep is coming to drop some knowledge and some products on us about the Progenex line. The party will start at 4 PM.

4. Open gym will be from 12-2 on Thursday

 

 

 

Fitness:

13 min AMRAP @ 80%
5 Squat Cleans
7 Burpee over Bar
200m row/run

rest 5 min

13 min AMRAP @ 80%
3-4 strict pullups
12 KBS
6/10 Pushups @ 3010

 

Competition:

A. Power Snatch TnG x 5 x 4 rest 2 min
B1.DB Row 4-5 x 3 rest 31×1 rest 20; rest 45 sec
B2. CG BP 4-5 x 3 @ 31×1 rest 1-2 min
+
EMOM for 14 min
Even-3 TnG Power Clean (HTLW)
Odd-5-7 Ring Dips

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