9-3-14 – CrossFit DGA
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2
Sep

9-3-14

DGA

We will be going up on our rates on Nov 1. There are a couple of ways to avoid not paying higher rates.

1. Sign up for ACH, auto withdrawal from your checking account. If you sign up for the auto withdrawal we will not go up on your rates currently.  We send our information into the bank on the 1st. Accounts are drafted on the 5th.

2. Pay for 6 months or 12 months in advance. If you pay for 6 months or 12 months in advance that means that you pay for those months and the months must run consecutively. Please remember you get a discount of 10% for 6 months and 20% for 12 months. If you have questions please ask.

We are attempting to make the process of collecting and depositing money easier for both parties. This will be one less thing that you have to remember. Hopefully by Jan 1 we will have a fully integrated system that you sign in when you get to the gym this will allow us to track attendance and current status of membership etc…..

This will streamline our payment process giving me the ability to focus on making the gym better and allowing me to focus on what I love to do, which is coaching.

 

Fitness:

A1. BB Upright Row 6-8 x 4 @ 3010 rest 20 sec
A2. (Males)Strict Pullup 3-5 strict pullups+ AMRAP kipping Pullups rest 1-2 min
A3. (Females only)- Pullups 5-7 x 4 @ 41×1 rest 1-2 min
(females do 2 extra sets)
+
200m run @ 90%
rest 45 sec x 5
+
4 sets @ 80%
10 DB Thruster 40/25
20-30 DU

 

Competition:

Shoulder Prehab
+
Snatch Setup + Snatch Technique Work
+
for 20 mins
@ easy pace
row 500m
1 min FLR
150′ Farmer Carry
1 Sled #50/90

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