CF Davis Shop

Skill 10×1 Lunge Kick to freestanding handstand Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the […]

Skill EMOM for 10 Minutes 1 Squat clean with pause below the knees We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the […]

Skill EMOM for 10 Minutes Straight set of kipping toe to bar then 20 seconds of drag rope double unders Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a […]

WOD 5 Rounds of one minute on each station Thruster 45/35 lb Row for calories Double unders Air assault bike for calories Workout notes We’ll have a total of twenty minutes on the clock for today’s workout and you’ll tackle five rounds of four different movements with one minute at each station.  There is no […]

WOD AMRAP in 30 Minutes 200m uneven farmer carry 30 one arm alternating cleans 20 goblet squats Workout notes We have a long duration workout on the menu today.  You’ll have thirty minutes to complete as many rounds and reps as possible of a farmer carry, clean and squat triplet.  You’ll need to grab two […]

SKILL Deadlift 2-2-2-2-2 Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on […]

Skill With a 5 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken drag rope double unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a […]

Skill Front Squat 3-3-3-3-3 Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if […]

Skill EMOM for 10 Minutes 1 power clean with pause at the knees + hang power clean We have ten opportunities to work on a two position clean for today’s skill work.  You’ll start by pulling the bar from the floor under control and pausing at the knees momentarily before finishing the rep.  Focus on […]

Skill 10×3 Strict Pull-Up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just […]