March 16, 2020

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IMPORTANT UPDATE FROM CROSSFIT DAVIS

TO OUR CROSSFIT DAVIS COMMUNITY,

We are writing this email to keep you all updated of the measures we are taking while the gym remains open but also in preparation in the event that we make the decision to close the gym.

FIRST THINGS FIRST

Thank you so much for being a part of CrossFit Davis! This is a tough time for small businesses and we appreciate everyone’s continued support. Keeping the gym open weighs heavily on us as we know it is a risk to gather in groups of any size. At the same time we are aware of how meaningful the gym is for so many, especially during stressful times. Our efforts at CFD are solely focused on making your time in the gym the best hour of your day. For many of you the gym is your happy place and that is not lost on us.

At this time we are choosing to be open tomorrow (Monday 3/16) although we are preparing for an inevitable closure in the near future as the need for social distancing is getting stronger.

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Skill

EMOM for 10 Minutes
1 Squat clean thruster

The thruster is a combination of a front squat and push press. For most athletes the difficulty will come in incorporating the push press after the front squat. We’ll start by cleaning the bar from the floor and dropping into the bottom of your squat, from there, drive upwards and pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

AMRAP in 10 Minutes

1-2-3-4-5-6-7…
Thrusters 95/65 lb
3-6-9-12-15-18-21 …
Double unders

Workout notes

Today’s workout is a task priority couplet with a difficult couplet of thrusters and double unders. To make things even tougher we’ll tackle this combo with an ascending rep scheme. The first few rounds will feel fairly easy but you’ll find out what you’re made of as soon as you hit round five or so. Dialing in the right thruster weight will be key for this workout. You need to choose a weight light enough that you can score some larger sets when you are in the larger rounds of the workout. For most of us that will mean loading up a bar that is below 60% of your potential max. If you worked up to a strong effort lift in the skill work you should have a good idea.

At home WOD