CF Davis Shop

Workout of the Day5 rounds with one minute at each station row, bike or ski for caloriespower snatchesalternating pistols rest For today’s workout you’ll have your choice of rower, bike or ski erg, a light barbell for barbell snatches and we’ll be working on pistol squats or some variation. We’ll be on an EMOM clock […]

Workout of the DayWe’ll miss you Coach Alex!! AMRAP in 7 minutes burpee pull ups or burpee bar ​or ring muscle ups 1 minute REST AMRAP in 7 minutes power cleans We’re celebrating Coach Alex today before he moves on with some of his favorite movements! Well, maybe not the burpees but we couldn’t resist […]

Workout of the DayTabata Toes to Bar A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the […]

SkillEMOM for 10 minutes Power Snatch + Hang Power Snatch We’ll start with some heavier snatches for our skill work today. It is up to you if you want to complete these snatches as singles or if you want to hang on to the bar between the power snatch and hang power snatch. If you […]

SkillEMOM for 10 minutes straight set of kipping pull-ups Spend ten minutes working through straight sets of kipping pull-ups. If you need a band for pull-ups you can still work on kipping pull-ups with your band or if you prefer, stick with strict or even just practice kipping swings. Workout of the DayAMRAP in 10 […]

SkillEMOM for 10 minutes 1 squat clean with pause below the knees You’ll have ten minutes today to work up to a challenging squat clean with a pause below the knees. As you pull the bar from the floor you’ll take a quick pause before the bar passes your knees. The goal of this specific […]

SkillEMOM for 10 minutes straight set of kipping pull-ups Spend ten minutes working through straight sets of kipping pull-ups. If you need a band for pull-ups you can still work on kipping pull-ups with your band or if you prefer, stick with strict or even just practice kipping swings. Workout of the DayAMRAP in 10 […]

SkillTabata L-Seat The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. For the L-Seat we will be sitting on the floor with legs straight and elevated. The most difficult standard is to hold the legs in the air for the full 20 seconds with […]

Workout of the Day10 rounds of 90 seconds on 45 seconds off15 box jumps 10 one arm alternating dumbbell hang squat cleans max reps one arm alternating devil press For today’s workout we’ll be on an interval timer. You’ll work for ninety seconds and then rest for forty five seconds for ten rounds. Each round […]

Workout of the DayAMRAP in 20 minutes10-20-30-40 … power snatches 400m run after each set of snatches This workout might look familiar but you’ll be happy to notice the wall balls are missing today:) The snatch set sizes will grow quickly so make sure you are very comfortable repping out sets of snatches with the […]