December 1 2015 – CrossFit DGA
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30
Nov

December 1 2015

Since this is the season of giving we are going to do something we have never done before. We are going to give away a free membership or memberships. Yes, thats right, I said it….FREE. We will give one of our current clients a free membership if you get someone to sign up in the month of December. The membership will only be given if the potential client completes the intro (in January) and 1 month (in February) of regular classes or personal training. Please let myself or one of the coaches know if you have any questions.

Have a great day DGA!!! See you tomorrow

 

Fitness:

A1. Shoulder Press 5 reps + 5 Push Press @ 31×1 (1 sec pause with bar OH)
A2. Barbell Row w/ Supine Grip 10 reps x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed (HAP)
+
(Females)
4 sets
Pushups 6-8 x 4 @ 3010 (Please use a band if necessary, we need perfect form and no snaking) If this is easier…please elevate feet
RFESS 10 per leg x 4 @ 3010 no rest “HTLW”
Seated Floor Press 10-12 x 4 @ 3010 no rest
Chin Over the bar hold 5-10 sec @ 3 positions (chin over, bar in line with forehead, and elbows below 90 degrees)

+
(Males)
5 sets
8 Calories AB “Assault Bike” (AFAP)
5 Burpee (AFAP)
1 Sled #25 per side
rest 1-2 min b/n sets
***Will rotate on the AB…We will be getting new bikes soon

 

Competition:

A. Deadlift 1RM rest as needed
B. -20% for 3 with pause
C. RFESS 10 per leg x 5 sets
+
EMOM for 12 min
Min 0-3-11 Burpee
Min 4-8-11 BJSD
Min 9-12-10/12 Cal Row
rest 3 min x 2
***Ok so a little different format than what most of us are used to. You will complete all 4 sets of each exercise before moving to the next exercise.
***Total time of work is 24 mins

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