CF Davis Shop

Workout of the day AMRAP in 20 Minutes 10 jumping squats15 air squats20 alternating dumbbell or kettlebell snatch Workout notes We’re wading back into the metcon pond with this one! The air is finally improving so we’re speeding things up a bit and working with some lighter weights. Today’s workout is a 20 minute AMRAP […]

Workout of the day 10 rounds of 60 seconds on 30 seconds off 10 push pressesthen max reps front rack walking lunge steps Workout notes Today’s workout is another interval style workout but this one will likely have you breathing a little heavier than our lifting workouts we’ve been hitting. Air quality is still highly […]

Workout of the day 10 rounds of 30 seconds on 30 seconds off (odd) overhead squats (even) sit-ups Workout notes We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve a bit more. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t […]

Workout of the day EMOM for 20 minutes (odd) 1 Squat Clean (even) :30s Max Push-Ups Workout notes We’re continuing the strength and skill based workouts for a few more days as the air quality has been fluctuating quite a bit. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do either […]

Workout of the day Every 90 seconds for 12 rounds 8 box jumps then 1 squat snatch or 2 power snatches Workout notes We’re starting the week with a fun skill based interval workout. You’ll start each 90 seconds with 8 box jumps before moving to your barbell for either one squat snatch or two […]

Workout of the day AMRAP in 20 Minutes2 alternating devil press4 alternating dumbbell squat cleans6 alternating devil press8 alternating dumbbell squat cleans10 alternating devil press12 alternating dumbbell squat cleans…and so on, climbing the ladder as high as possible. Workout notes For today’s workout we have a longish AMRAP with two difficult movements.  As a traditional […]

Workout of the day 5 rounds of 4 minutes on 1 minute off 500M row or 1250M bike then max reps weighted step ups with one or two objects Workout notes This is a Choose Your Own Adventure style workout. Start each round with roughly two minutes on a rower or bike. When you get […]

Workout of the day 10 rounds of 90 seconds on 30 seconds off 15 medicine ball cleans then max reps push-ups Workout notes We’re dipping our toes back into metcon style workouts with this one. You’ll start each 90 second interval with 15 medicine ball cleans. Once you finish the cleans you’ll start working on […]

Workout of the day EMOM for 20 minutes 5 box jumps 1 clean & jerk Workout notes Today is an opportunity to get some weight on the bar!  The air is improving but we’re sticking with another EMOM style workout.  Today’s EMOM is a little different in that we’ll be doing the same work every […]

Workout of the day EMOM for 20 minutes (odd) :30s Max V-Ups or Sit-Ups(even) 1 round of “DT” Workout notes  We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be […]