CF Davis Shop

WOD 2 rounds for time 100 alternating dumbbell cleans 50/35 lb 50 box jumps 24/20 lb 1000M run For today’s workout we have a longer duration two round triplet with large sets of dumbbell cleans and box jumps as well as a short run.  You are starting in the gym working through the cleans and […]

Skill EMOM for 10 minutes 1 Squat clean & jerk Spend some time working on the clean & jerk today.   The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift […]

SKILL EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position […]

SKILL EMOM for 10 minutes 15 seconds TnG power snatch 45 seconds rest For our skill work today we’re focusing on barbell cycling with light weights.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Target a load that is in the 50% range of your 1RM.  6-7 […]

Skill EMOM for 10 Minutes Straight set of kipping pull-ups or kipping swings For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds (:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can […]

Skill Tabata Push-ups * * Hollow hold during rest period Tabata Plank hold * * Arch hold during rest period Tabata Squats * * Squat hold during rest period 1 Minute rest between Tabatas For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds […]

WOD 5 Rounds for time (with a partner) 200M Sandbag bear hug carry 100/70lb 30 Burpees 40 Box Jumps 24/20″ Workout notes Grab a partner, a sandbag and a box for today’s workout.  We’ll score this workout by the total time it takes for you to complete five rounds splitting the work as you see […]

WOD AMRAP in 20 Minutes 400M Run 30 Push-up 20 Power Snatch 75/55 lb Workout Notes Today’s workout is a longer duration triplet. We’ll start with a 400m run before moving on to a fairly high rep count of push-ups and power snatches. Choosing an appropriate scaling option will be important in a workout like […]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″] REMINDER Today is Bring a Friend Friday! No drop in fees today for all classes and no previous CrossFit experience necessary![/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes 20 seconds of strict pull-ups 40 seconds rest For […]

  View this post on Instagram   No plans for Valentine’s Day yet?? Great! It’s bring a friend Friday at CFD! Grab your Valentine ♥️ or your Pal-entine ???? and come in for a great workout! We all have that friend who’s been talking about trying CrossFit right?? We’ll now’s their chance! Any class and […]