CF Davis Shop

Skill10×1 lunge kick to handstand Practice kicking into a handstand in your designated space at the gym. If you are near a wall feel free to use the wall to kick up to. If you have space to take a few handstand walking steps you can try this as well. If you are not ready […]

SkillEMOM for 10 minutes2 power snatch Spend ten minutes building up in a weight for a power snatch double. You can choose to hang on to your bar through both reps to practice touch and go or treat them as two singles. If you decide to break them up make sure you are able to […]

SkillEMOM for 10 minutes2 thrusters Take this skill work as an opportunity to work with a heavier thruster weight than you might normally see in a workout. You can squat clean or power clean the first rep. Focus on driving through the middle of your squat with speed so that the bar can be “thrown” […]

Workout of the Day10 rounds of 90 seconds on 60 seconds off20 jumping squats thenmax reps alternating dumbbell clean and jerks We’ll be working on an interval timer today with ninety seconds on and one minute to rest and recover between each round. You’ll start each round with twenty jumping squats before moving on to […]

Workout of the DayAMRAP in 20 minutes 1000M row or 2500M bike50 medicine ball cleans30 v-ups Another twenty minute AMRAP is on the menu today. Whether you row or bike today is up to you. Once you’re off the rower or bike you’ll make your way through a large set of medicine ball cleans and […]

Workout of the DayAMRAP in 20 minutes 200M run20 one arm dumbbell overhead walking lunge20 alternating dumbbell snatch We’ve got one dumbbell and twenty minutes on the clock today. You’ll start each round with a short run before moving on to forty total reps with your dumbbell. The overhead walking lunge can be difficult when […]

SkillEMOM for 10 Minutes 1 slow pull power snatch + 1 squat snatch A slow pull power snatch should come off the ground slow and controlled and take about two seconds to pass your knees. The slow pull will force even more power to come from your hips to send the bar overhead. After the […]

Workout of the Day5 rounds of 3 minutes on 1 minute off4 weighted step ups6 alternating dumbbell power cleans8 push-ups We have an interval workout today with five rounds of three minutes on and one minute off. You’ll be using one dumbbell for weighted step ups and alternating dumbbell power cleans. Push-ups can be scaled […]

Workout of the DayAMRAP in 20 Minutes 30 sit-ups20 kettlebell swings10 front squats We’ve got a twenty minute triplet on the menu today. You’ll need a kettlebell and a barbell. Shoot for a mid range weight on the barbell. You should be able to get the ten front squats done in one set from the […]