Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of two 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 […]

Strength Front Squat 2-2-2-2-2 Today we’re working up to a strong effort 2 rep front squat.  With the front squat we want to focus on keeping the elbows up. Release the grip on the bar to load the bar onto your torso. That should help you keep your elbows and chest up. As with any kind […]

Skill  EMOM for 10 minutes Knees to Elbows Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind […]

[creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]There will be No 5am Open Gym today! We apologize for the late notice and inconvenience. [/creativ_alertbox] Skill  EMOM for 10 minutes 1 Push Jerk + 1 Split Jerk Today we are working on two overhead lifts. Once you clean the bar to your shoulders you will perform one push jerk followed by […]

The Holiday season is here! And so are sign ups for the Hometown Hoedown! We’re so excited for another fun year to celebrate CrossFit Davis and all of our amazing members! Sign up on the whiteboard at the gym! And even if you don’t plan to participate in the workouts, make sure to be there […]

WOD “Air Force Karen” For Time:* 150 Wall Ball Shots 20lbs/14lbs 10’/9′ with 4 Burpees on the top of each minute *20 Minute Time Cap   Workout Notes: This is a special workout in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part […]

WOD 3 Rounds for reps: 2 Minutes of Power Cleans 135/95 lb 2 Minutes of Wall Ball Shots 20/14 lb 2 Minutes of Muscle Ups Workout Notes: This workout will be scored  in a “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 18 minutes of work.  It is possible […]

WOD AMRAP in 20 Minutes: 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout Notes: Try to do dead hang pull-ups if you can!  Even if you are doing single pull-ups try to keep the movement strict.  A few good scaling options would be supine ring rows or a […]

Skill EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of Split position Work the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus an upright dip and drive.  Often slowing down the dip allows you to stay more upright in […]

Strength Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]