CF Davis Shop

SkillEMOM for 10 minutes:Hang power snatch plus hang squat snatch**2 second pause in the catch on both reps We’re building off last week’s pause power snatches and working down to full squats today. Use the pause to assess stability, and prioritize technique over weight. Workout of the DayAMRAP in 10 minutes:30 kettlebell swings15 push up […]

Workout of the DayAMRAP in 20 minutes*20 air squats10 alternating dumbbell hang power cleans*Every 4 minutes, hold in a plank for 1 minute, including at the start of the workout For today’s workout, pick up where you left off on the AMRAP whenever you finish your plank. standard: 35/20rx: 50/35sport: 50/35overachiever: 65/45

Workout of the DayWith a Partner: AMRAP in 30 minutes:Calories on the bike or rowerWhile partner one rows (or bikes), partner two runs 500 mWhen partner two returns from the run, they’ll hop on the rower (or bike) while partner one runs 500 m If you don’t have a partner, you’ll be doing:AMRAP in 30 […]

Skill8 rounds:20 seconds of L-sit10 seconds of rest20 seconds of pull ups (any style)10 seconds of rest Banded pull ups, kipping pull ups, and strict pull ups are all fair game in today’s skill work. Workout of the DayAMRAP in 15 minutes:12 burpees9 kettlebell swings6 goblet lunges Nice and simple today; take a look at […]

SkillEMOM for 10 minutes:Hang Squat Clean + Squat Clean Focus on a tall, fully extended position in the jump on the hang squat clean, and then try to maintain that same level of extension when you take the second rep from the floor. Workout of the Day8 rounds:1:00 row or bike for calories1:30 rest Your […]

Skill10 minutes of handstand practice Break out your favorite handstand drills and have fun! Kick-ups, cartwheels, wall walks, freestanding walks, push ups, shoulder taps: anything is fair game. If you’re newer to the skill, your coach will help you learn the basics with planks and wall walks. Workout of the DayAMRAP in 10 minutes:Alternating Dumbbell […]

SkillAMRAP in 7 minutes:7 push ups20 second hollow hold Scale the push up difficulty so that you can maintain perfect form and range of motion throughout the whole 7 minutes. Prioritize excellent technique over round count. Workout of the DayAMRAP in 15 minutes 2k row or 5k bike or 2k ski then max rounds in […]

SkillEMOM for 10 minutes:2 power snatches with a 3 second pause in the catch Use the pause as a chance to assess your catch position, and make sure that you’re stable and motionless before standing up to finish each rep. Workout of the DayAMRAP in 8 minutes:20 lateral burpees20 deadlifts Select your deadlift weight so […]

Workout of the DayAMRAP in 20 minutes 200m uneven farmer carry30 push-ups400m run You can choose the difficulty level for your farmers carry today. The push-ups will spice things up so make sure you can hang on for at least 100 meters or so when you are fresh. Keep your push-ups as strict as possible […]

Workout of the DayEvery 3 minutes for 7 rounds 200m run thenmax snatch reps in remaining time You’ll just need a barbell for today’s interval style workout. Choose a weight for the snatches that is manageable for quick single reps or small sets. If the run will take you more than 90s in each round […]