CF Davis Shop

Workout of the DayEvery 5 minutes for 4 rounds:200 meter run5 squat cleans50 drag rope single unders5 squat cleans Track your times for each of the 4 rounds, and record the slowest. Use a very challenging weight for the squat cleans; it should definitely be heavy enough that you’re forced to do singles for the […]

SkillAMRAP in 8 minutes:3 strict pull ups3 kipping pull ups20 second plank hold Scale your strict pull ups with a band or by doing ring rows; 3 unbroken reps should be possible across the whole AMRAP. Practice the kipping swing or a banded kipping pull up if you aren’t quite there on the unassisted kipping […]

Workout of the DayJust one class at 9 am today, with open gym from 10 am until noon. Workout of the Day:4 rounds for time, with a partner:500 meter plate run together40 syncro air squats30 burpee plate jumps total, alternating any time 30 minute time cap Use a 10, 15, or 25 pound plate You […]

SkillEMOM for 10 minutes:15 double undersPower cleanFront squat We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but […]

SkillEMOM for 10 minutes:15 double undersPower snatchOverhead squat We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but […]

Skill5 sets of:5 front squats, immediately into 5 strict pull ups Target ~65% of your max front squat. Rest about 2 minutes between rounds. We’ll be doing this front squat/ pull up set every Monday for 4 weeks; the goal is to increase the front squat weight from one week to the next, so stick […]

Workout of the DayFor time:35-30-25-20-15-10-5Kettlebell swingPush up 200 meter run after each full round (7 runs total) 25 minute time cap Use a kettlebell with which you’re able to hit quick sets of 10 throughout the workout. Scale the push ups to a difficulty that keeps you from dropping into singles for the majority of […]

Workout of the DayFor time:500 meter farmer’s carry, one dumbbell only40 lunges with your dumbbell, held any way300 drag rope single unders40 lunges with your dumbbell500 meter farmer’s carry, one dumbbell only 20 minute time cap Grab a dumbbell that you’re comfortable hanging onto for all 80 lunges in the workout. You can hold the […]

SkillAMRAP in 8 minutes:3 strict toes to bar3 kipping toes to bar20 second plank hold Scale the strict and the kipping toes to bar to the same target height. Feel free to drop off the bar between the strict and the kipping, but try to string them together without dropping if you’d like and extra […]

SkillEMOM for 10 minutes:Hang clean pullHang power cleanSplit jerk Target 70-75%% of your max power clean. Hit a strong extension on the hang pull, and then keep that speed and height on the hang power clean. Follow through from there with a split jerk to finish off the set. Workout of the DayAMRAP in 16 […]