December 2 2015 – CrossFit DGA
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December 2 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:

Row 400m
rest 30 sec x 7 (same time every set)
+
4 sets
Yoke Carry 75′ (front rack)
SA FC (around gym) each hand- no leaning
+
4 sets
Pro cobra 60 sec
20 Band Pull Aparts (elbows locked out)

 

Competition:

A. Bench 3RM
B. -5% of A for 3
C. -10% of A for 3
D. Push Press 3RM
E. -5% of D for 3
F.-10% of D for 3
G1. Reverse Fly on Inclince Bench with Plates(small metal plates) or DB’s 4 sets of 12 reps
G2. SA DB Row 4 sets of 12 reps
G3. Face Pulls 4 sets of 12 reps
**Ladies please remeber to use DB’s

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