CF Davis Shop

Workout of the day AMRAP in 20 Minutes 1-2-3-4-5 … * cycles of 12 Deadlifts 9 Hang power cleans 6 Push Jerks * 15 Burpees after every round Workout notes Today’s workout is a somewhat unique format. You’ll start by working through one round of 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks […]

Workout of the day AMRAP in 25 Minutes Meters on Bike or Rower Workout notes Interesting workout on the menu today! We haven’t done something like this in quite some time. One positive of our limited class size is that we can do some interesting workouts that wouldn’t normally work for large groups. Grab yourself […]

Workout of the day for time 21-18-15-12-9-6-3 kettlebell swings sit-ups goblet squats push-ups Workout notes We’re looking at a long one today with a delicate pairing of two bodyweight movements and two lifting movements. You’ll have eighty-four reps of each so that’s more than three hundred total reps. Pace yourself early and don’t feel the […]

Workout of the day 10 rounds of 90 seconds on 30 seconds off 15 box jumps then max reps alternating dumbbell power cleans Workout notes We’ll have twenty minutes on the clock today for a ten round interval workout. Start each round with a small set of box jumps and then get to working on […]

Workout of the day 5 Rounds for time 9 hang power snatch 15 front squats 21 push press Workout notes We’re up and running at CF Davis on our new patio. When you arrive wear your mask and claim a square to work out in. Bring anything you need like chalk, water etc, and keep […]

Sunday super zoom 10 Rounds of30 second plank hold30 seconds of burpees30 seconds of rest Workout notes We’ll set the clock for fifteen minutes and work through a ten round interval workout with thirty seconds spent on two stations and addition thirty seconds for rest each round. Start each round by holding your best plank. […]

At home workout Tabata Squats Tabata Push-ups Tabata V-Ups Tabata Push-ups Tabata Squats Workout notes For today’s workout we’ll use the Tabata interval for each of the five rounds. The Tabata clock is eight rounds of twenty seconds on and ten seconds off. In the end your score will be the total number of reps […]

Skill Tabata Arch Hold For today’s skill we’ll spend four minutes working on your best arch hold. The most important point of the arch is keeping your low back engaged with your arms and legs off of the floor. At home workout 5 rounds of 3 minutes on 1 minute off 400m run then max […]

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. […]