Strength 3×1 Squat Clean ~ 75% Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt. New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex.  Work on riding the bar down into the Squat. […]

Skill Tabata Superman Tabata Hollow Body Alternate between each movement. WOD AMRAP in 20 Minutes of 21 Kettlebell Swings 24/16kg 200M Run Off Ramp WOD Remember if you want to try a heavier weight  than you normally swing you can scale the movement by finishing the rep at eye level or just above rather than […]

Strength EMOM for 10 Minutes Odd Max Set of Strict Pull-Ups Even Sustainable Set of Pistols The pull-ups are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt.  As soon as you need to come down off the bar your set is […]

Strength 3×1 Jerk ~ 85% Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time.  New lifters should work up to a moderately challenging weight making 3 lifts at each increment.  Worry about technique now, PR’s later. WOD 3 Rounds for […]

Strength Deadlift 3×3 ~ 85% Work up to about 85% of your 1RM and make perform 3 sets of 3 at that weight.  If you are new to lifting start light and work up to a moderately heavy set of 3.  Make small increases in weight and focus on perfect technique as the weight gets […]

SacTown Throwdown 2014 is in the books! It was a great day for CrossFit Davis with many PR’s, Surprises and Bear Crawls for those who participated. WOD CrossFit Open 12.3 AMRAP in 18 Minutes of 15 Box Jump 24/20″ 12 Push Press 115/75lbs 9 Toes To Bar Scaling Choose a box jump height you can […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]We have three teams competing today at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free! Food and arena entrance info is here.  Click here for Heat Times if you are coming out to cheer us on.[/creativ_alertbox]   […]

SacTown Throwdown is tomorrow! Please come to the Sleep Train arena to cheer on your fellow CrossFit Davis members if you are available! We will be open tomorrow during the usual hours and focusing on the Olympic lifts with Coach Elliot leading the way! Strength 1RM Turkish Get-Up WOD AMRAP in 15 Minutes 30 Double […]

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget we have three teams competing this Saturday at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free. [/creativ_alertbox] Strength E2MOM for 12 Minutes 3 Squat Snatch ~ 60-65% Work up to around 60-65% of your […]

Skill 3x through each. Rest as needed between attempts 5x Skin The Cat Accumulate 30 Seconds in an L-Sit Skin the Cats can be scaled into  Knees to Elbows on the high rings or bar along with roll-outs from the knees on the low rings or a barbell. L-Sits can be performed from the hang, […]