CF Davis Shop

Workout of the Day5 rounds 4 minutes on 1 minute off400m runthen max reps clean & jerks You’ll have five attempts to rack up as many clean and jerk reps as possible for today’s interval style workout. If you’re worried about getting through each four hundred meter run in time with enough time to work […]

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 […]

Skill10x45s1 squat snatch You’ll have ten chances for one squat snatch. If needed you can always switch this lift to a power snatch plus an overhead squat or even just a power snatch. Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Focus […]

SkillEvery 30 seconds for 10 rounds straight set of kipping pull-ups You’ll have ten chances to work on either your kipping swings or kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. While masks are no longer required […]

SkillEMOM for 10 minutes 3 hang power cleans We’ll be working on the minute today to complete ten sets of three hang power cleans. This is a great time to practice cycling heavier weights and an even better time to practice using hook grip when you lift! Workout of the Day5 rounds of 1 minute […]

Skill10x45s 1 squat clean + front squat Today’s skill work has us completing two lifts every forty five seconds for ten total lifts. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to […]

Workout of the DayAMRAP in 20 minutes 500m run 150 double unders50 calorie row or bike Grab a bike or a rower and a jump rope for today’s twenty minute AMRAP. The calorie count is high today on the machine you choose so settle in once you get to your machine and do your best […]

Workout of the DayAMRAP in 12 minutes 200m uneven farmer carry20 burpee box jump oversRest 2 minutes AMRAP in 12 minutes 200m run 20 goblet step ups Today’s workout comes in two parts. Both AMRAP’s will be twelve minutes long with two minutes rest between each. For the first one grab two weights of your […]

Skill12x45spower snatch + squat snatch You’ll have twelve attempts at a power snatch plus a squat snatch. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the reps make sure you are able to complete both reps […]

Skill15x30shang squat clean We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as […]