CF Davis Shop

Workout of the Day For time: 27-24-21-18-15-12-9-6-3 Wall balls Medicine ball sit ups 27 minute time cap This descending ladder has you doing a total of 132 reps of wall balls and 132 reps of medicine ball sit ups; if that seems like it’s way too many for you, then you can cut out the […]

Skill AMRAP in 8 minutes: 20 second hollow hold 20 second arch hold 20 second handstand hold (wall walk or kick up to get there) Rest as needed between each hold, but modify the movements so that you can hang on for the full 20 seconds after you start. You can modify the hollow and […]

We’re closed today, but will be back to regular hours tomorrow.

Merry Christmas! We’re closed today and tomorrow, with regular hours on Friday.

Just one class at 9 am today! We’ll be closed tomorrow (Wednesday) and the day after (Thursday). Back to regular hours Friday. Workout: 6 rounds, 2 minutes on, 2 minutes off: 8 push ups 10 air squats 12 kettlebell swings Pick a push up difficulty that lets you hang on to small sets, even if […]

EMOM for 10 minutes: Hang snatch high pull Hang power snatch Power snatch Keep the weight lighter so that you can hold onto your barbell for the whole complex in each of the 10 rounds. We’re working our way out from the middle of the power snatch over 3 drills each round. Practice good full […]

Unfortunately we have to keep the gym closed on Sunday, December 22nd so that trench work and pipe repair under the main floor can continue. We really appreciate your patience, and will keep the community updated!

3 rounds for time: 50 sit ups 40 goblet lunges 30 devil presses 30 minute time cap Pick a dumbbell that you’re comfortable snatching, and use that for both your devil presses and your goblet lunges. Gear up for large tough sets on the devil press; the 30 reps will take some folks an upwards […]

SkillBack Squat5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and […]

SkillEMOM for 10 minutes:15 double undersOne power clean and push jerk Practice a quick transition from your jump rope to your barbell, and try smoothly cycling the bar from the power clean catch to the drive on the push jerk. Scale the jump rope to an easy and confident set that you can finish in […]