CF Davis Shop

SkillEMOM for 4 minutes:Clean and Jerk Then 8 minutes to work up to a heavy single on clean and jerk Work on establishing a heavy single or max weight clean and jerk in this skill work. Any style of clean and any style of jerk are fine for today’s skill. You’ll stay on the clock […]

SkillToday is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12. 8 minute double under ladder5-10-15-20-25… etc double undersRest as needed between unbroken sets. We’re starting a double under progression that will fall on Wednesdays for the next 6 weeks. Use today to establish a baseline for […]

SkillEMOM for 4 minutes:Snatch (squat or power) Then 8 minutes to work up to a heavy single of power snatch or squat snatch. Work on establishing a heavy single or max weight snatch in this skill work. You’ll stay on the clock for the first 4 minutes, and then are free to slow down the […]

Skill5 sets of 5 deadlifts Target ~70% Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows. Rest a minute or two between rounds Just one more week of this deadlift/strict pull up progression before a slight switch in focus. Try to add a few reps to your […]

Workout of the Day4 rounds:1 minute of hand release push ups1 minute of calories1 minute of hang power cleans1 minute of calories1 minute of rest Take the opportunity to scale your push ups to a relatively challenging option today; the hand release adds just a little bit of difficulty over the regular push up, so […]

Workout of the DayFor time:1,000 meter run40 box jump overs70 alternating dumbbell power snatches40 box jump overs1,000 meter run Time cap: 25 minutes Use a dumbbell weight that you’re very comfortable with today; 70 consecutive reps is a high enough volume that you want to be sure you’re in familiar territory with the weight itself. […]

SkillEvery 45 seconds for 8 rounds:One small set of kipping pull ups Whether you’re practicing a banded kipping swing or a full range of motion butterfly chest to bar pull up, take the opportunity to get some simple and focused skill work in on your kipping pull up. Workout of the Day3, 4, or 5 […]

SkillEMOM for 10 minutes:Slow pull power snatch with a 3 second freeze in the catch position You’ll have to keep the weight on the lighter side so that you can maintain proper control over the barbell for this drill. Your pull off the floor and past the knees should take about 3 seconds before you […]

Skill7 rounds:10-15 second ring support holdImmediately into one set of ring dips (strict) Rest one minute between rounds. Scale the ring dips with a band if needed so that you’re able to complete 4-6 ring dips each set. If the dip is a strong movement for you, just shoot for a slightly larger number of […]

SkillEMOM for 10 minutes:2 power cleans Use the skill work as an opportunity to experiment with the power clean and figure out a good working weight for the conditioning today. You’ll definitely get past that weight here, but try not to exceed it too much; focus instead on cycling two fast and confident singles right […]