CF Davis Shop

Skill10×1 Wall Walk or 10×1 Kick up to handstand Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall […]

Skill15x30s1 squat clean We’ll be working on a thirty second clock today for fifteen rounds completing one squat clean in every thirty seconds. With such a short interval you’ll want to plan any weight jumps to be quick and easy. Consider starting at a heavier weight than you usually do and then either making a […]

SkillEMOM for 10 minutes 3 TnG power snatch You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to […]

Workout of the DayAMRAP in 20 minutes 10 goblet squats7 box jumps4 chest to bar pull-ups You’ll need a dumbbell, a box and a spot for pull-ups for this twenty minute AMRAP. Make sure to choose a dumbbell that you can hang on to for all ten squat reps in every round. Take some time […]

Workout of the DayGYM CLOSED TODAY! HAPPY NEW YEAR!

Workout of the DayAMRAP in 20 minutes 20 burpees22 goblet lunge steps 20 push jerks 22 sit-ups You’ll need a dumbbell and an ab mat for the last workout of 2021!! The push jerks should help you decide which dumbbell weight to choose for today. Make sure you can complete at least five reps at […]

Skill12x45s squat clean We’ll be working on a forty five second clock today for twelve rounds completing one squat clean in every round. You can choose to work up in weight and finish with a max clean attempt in the twelfth round or choose one weight that feels slightly heavier than what you might use […]

SkillTwo rounds of tabata alternating between strict pull-ups plank or handstand hold We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict pull ups and a plank or handstand hold. This combo will be quite an upper body challenge so make sure you are comfortable in […]

Skill5×5Front squat (from a rack or the floor) We’re bringing back some heavy squats! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do […]

Skill12x45s Power Snatch We’ll be working on a forty five second clock today for twelve rounds completing one power snatch in every round. You can choose to work up in weight and finish with a max power snatch attempt in the twelfth round or choose one weight that feels slightly heavier than what you might […]