8-18-14 – CrossFit DGA
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17
Aug

8-18-14

If you missed Saturdays DGA Family day you missed some great food and even better company. Thank you to everyone who came to hang out, eat great food and enjoy some good fellowship. We do not get together often enough.

A couple of announcements before we get started this week.

1. Assessments- All new clients will be going through physical assessments with myself(Eric) or one of our coaches. The assessment cost $50.00 to all new clients.

2. Nutritional Counseling- Moving forward all Nutritional consults will be broken into 3 phases. Phase 1 is basically the introductory phase. We will discuss food hygiene, hydration, and basic proper macronutrient breakdown for males vs. females. Phase 2 is a follow up to phase 1 and this is where we will get into the prescription for the client/athlete. Phase 3 will be a follow up of phase 2. Phase 3 may not be needed. Totally up to the client. All phases will cost $50.00. The consults will have to set up by appointment.

We will be working hard this week on updating the website so that all of the new information and services that we are offering are reflected. Thank you for all of the support and thank you for trusting us with your fitness.

Fitness:

A. Back Squat 6-8 x 4 @ 31×1 rest 2-3 min

B. RFESS 6-8 x 3 @ 3010 rest 20 sec; rest 45 sec
+
10 min AMRAP
5 PC 135/85
12 Wallball
5 Box Jump Over
reference- 4-8-14

Competition:

A. Back Squat 6-8 x 4 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 5 rest 2-3 min
+
EMOM for 12 min
OHS #155/105
C2B Pullups

Think skill work- 20 sec of work for males-25 for females
+
4 rounds for time
15 Burpee
30 UB DU

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