CF Davis Shop

Skill Tabata Plank Hold For today’s skill we’ll spend four minutes working on your best plank hold. The most important point of the plank is keeping your midline engaged rather than sagging or bending at the hips. You drop down to your elbows and/or knees you need to scale the movement. At home workout AMRAP […]

Skill Tabata Hollow Rock/hold For today’s skill we’ll spend four minutes working on your best hollow hold or hollow rock. The most important point of the hollow is keeping your low back engaged and in contact with the floor. If you need to, bring in your arms and legs so you can hold that position. […]

Skill EMOM for 8 minutes :30s Pistols :30s rest At home workout AMRAP in 10 minutes 15 box jumps, broad jumps or object jump over 10 kettlebell snatch or dumbbell hang snatch OR Push-Ups alternate arms each round Workout notes OUR DAILY ZOOM CLASS IS AT 9AM! We will be doing the skill and the […]

Skill EMOM for 10 Minutes 1 squat clean Use ten minutes today to work up to a strong effort squat clean. rest 2 minutes then start the workout Workout of the day AMRAP in 6 minutes Squat clean thrusters Workout notes Yep, six minutes of single thrusters. Sounds fun right? This is a great opportunity […]

Sunday super zoom AMRAP in 20 minutes 30 Push-ups 400M Run Workout notes We’re back at home for this one so if you are participating set yourself up outside for push-ups at the starting point of your 400M loop. We’ll score this one by the total number of rounds and additional reps you complete in […]

Workout of the day 5 rounds of 3 minutes on 1 Minute off 10 Toe-to-bar 20 Dumbbell power cleans Workout notes We’re back on the pull-up bar today for some toe-to-bar. We saw pull-ups last Saturday for the first time since the shutdown and this will be the first time most of us have tried […]

Skill 10×1 Lunge Kick to Handstand (In square) Those with access to a wall could use wall or use the box for pike holds or practice walking hands around box with feet on it in pike position. Workout of the day for time150 Wall ball shots Workout notes This workout is a classic single element […]

Skill EMOM for 10 Minutes 1 Squat snatch rest 2 minutes before moving on to the workout of the day Workout of the day AMRAP in 10 Minutes 150 Double unders 100 Burpees Workout notes Today’s workout should be performed two minutes after you complete the skill work for the day. You can use your […]

Skill EMOM for 10 Minutes 1 Squat Clean and Push Jerk Spend ten minutes working up to a moderate effort squat clean & jerk Workout of the day AMRAP in 10 Minutes 4 Squat cleans 7 Push Jerks 10 Hang Power Cleans Workout notes Today’s workout is a medium length triplet with three barbell movements. […]

Skill Tabata plank drags w/ kettlebell Do this with the kettlebell you intend on using for the workout. Scale to plank hold with shoulder taps do this without weight Workout of the day AMRAP in 20 Minutes 20 Sit-ups 20 Kettlebell swings 20 Box jumps Workout notes Today’s workout is a classic mix of three […]