December 14 2015 – CrossFit DGA
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December 14 2015

Injuries are always going to be a topic in fitness conversations. Unfortunately within the CF community injuries or the perception of them is a major deterrent for most new clients. As most of you know we have been doing initial assessments on our clients for the last 5 months or so. We have had the chance to give correctives and take away certain exercises/equipment before the new client ever goes into a regular class.  Up to this point people have had to pay for the initial assessment and the cost was $50.00. Which in turn would make the cost of getting started $200.00. I am proud to tell you now that the assessment will  be a part of the 9 intro classes which means that new clients will not have to pay extra for the assessment. The cost to get started is $150.00. We were able to reduce the cost while still staying in line within our company values. This could be a great talking point for your referrals. However, the most important part of all of this is that we can still provide a great and safe service to our clients.

Tomorrow night we will be posting an article talking about the direction we are heading and what you can expect over the next 2-3 months at DGA.

 

Fitness:

A. Back Squat 5RM rest as needed
+
15 min AMRAP @ 80%
15 Wallballs
12 Russian KBS
8 HR Pushups
+
DeFranco Cuban Press 3 x 10 reps rest 1-2 min

**The pushups need to be done with as perfect form as possible. If you need to elevate your pushups to keep from snaking, please do so.

 

Competition:

A.  Front Squat-Work to a tough triple in 5 sets
B. 3 reps EMOM for 8 min @ 85% of A
+
14 min AMRAP
20 PS 75/55 Masters Males-HPC and Jerk 95/65
80 Wallballs
100 DU’s

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