March 28th, 2017 – CrossFit DGA
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March 28th, 2017


I hope you all enjoyed the post from our wonderful leader, Eric, last night. Please take time to read it, if you have not already.

Tonight, I’d like to talk about something a little less exciting, CLEANING! I know y’all are excited! Guys, please see the below picture. I know you guys don’t want to read about this, trust me, I don’t want to write about it either!

The sled is a piece of equipment, just like the barbell. When you’re finished with the barbell, we do not leave the weights sitting on the floor everywhere, do we? NO! So why do we do it when it comes to the sleds…? Moving forward, if you must take weight off/change the weight on a sled, put the unused weights away! This is simply laziness guys, and it causes us coaches to have to pick up a ton of weights when you guys leave. This isn’t a huge deal, but we like to have good habits, and putting away your equipment is one of them!

Thanks guys!


A. Front Rack Technique work 10-20 min
5 sets
5-7 Dips @ 3010 (BW Only)- NO bands allowed (sub= pushups)
8-10 Powell Raises from the side plank @ 3010
200m run with medball 20/14
3 sets
30 sec Reverse Plank with Elbows locked out
50′ Duck Walk
50′ Ostritch Walk


A. Front Rack Technique work 10-20 min
5 sets
SA FW 45 sec per side
HS Hold with weight vest 45-60 sec
10 Paloff Press from half kneeling @ 5151
20 Hollow Rocks
Cool Down/ Stretch
2-3 sets
50′ Ostritch Walk
50 Horse Walk
Spiderman Crawl

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