Skill Tabata Hollow Rock 1 Minute Rest Tabata Arch Hold 1 Minute Rest Tabata Plank Hold The tabata interval is 20 seconds of work followed by 10 seconds of rest.  You will complete 8 rounds of each skill before moving on to the next movement. Todays skill work is focusing on midline stability and good […]

WOD For Time 30-25-20-15-10-5 Push-Ups 60-50-40-30-20-10 Alternating Dumbbell Snatch 45/30lb Workout Notes: Today we’re tackling high reps of both push-ups and dumbbell snatches. The push-ups will most likely be the more difficult of the two movements.  If you’re unable to perform strict push-ups from your toes you can scale to strict knee push-ups.  Whether you are […]

WOD 4 Rounds of 4 Minutes 40 Wall Ball Shots 20/14 lb 10/9′ Max Reps Burpee Box Jumps 24/20″ Rest 1 Minute between rounds Workout Notes: For todays workout you will be working for 4 minutes at a time with 1 minute of rest between each round.  Each round will begin with 40 wall ball shots. […]

Skill Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill EMOM for 10 Minutes 2 Power Cleans + 1 Jerk Work up to a moderate weight Power Clean and Jerk and perform 2 Power Cleans and 1 Jerk every minute for 10 minutes.  You do not need to choose a weight that allows you to do the power clean reps in a row, but you should be […]

Skill Front Squat 5-5-5-5-5 Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds of Push-Ups You will have 5 rounds at each station to work for 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]We are open today (1/2/17) for classes at 9:30 and Noon ONLY! Back to normal hours tomorrow. [/creativ_alertbox] WOD  25 Minute AMRAP 30 Burpees 40 Sit Ups 50 Thrusters 45/35 lb Workout Notes: We’re kicking off 2017 with a bang! Today’s workout is on the longer side and falls into the aerobic domain.  Work […]

What a year 2016 has been for CFD! Thank you all for being a part of such a memorable year for our gym! We are excited for what 2017 will bring! The gym will be closed tomorrow and Open on Monday 1/2 for 9:30 and Noon Classes only! Happy New Year! #crossfitdavis #crossfit #2016 #happynewyear […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Normal Class Hours Today. The gym will be CLOSED tomorrow. Have a safe and fun New Years Eve! [/creativ_alertbox] WOD for time 50 Chest-To-Bar Pull-Ups 50 Deadlifts 225/155lb 100 Air-Squats 100 Kettlebell Swings 32/24kg It’s the last workout of 2016! This workout is a chipper.  You will start with a large set […]