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WOD 4 Rounds of 4 minutes on 1 minute off 400M Run then Max reps pull-ups Workout notes Today’s workout is a little twist on the classic CrossFit benchmark “Nicole“.  In this version we’ll set the timer counting up and start a 400M run at 0:00, 5:00, 10:00 and 15:00 on the clock.  When you […]

WOD 7 Rounds of 2 Minutes on 2 minutes off 12 Two arm dumbbell deadlifts 50/35 lb 9 Two arm dumbbell hang power clean 50/35 lb 6 Two arm dumbbell push jerk 50/35 lb Max box jumps 24/20″ in remaining time Workout notes Today’s workout is a seven round interval workout with a single round […]

Skill One round of Tabata 20s Arch hold 10s Hollow Body Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the […]

Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

Skill EMOM for 10 minutes 1 slow pull power clean + power clean For today’s skill we are working on a two rep barbell complex.  Start by pulling the bar from the floor slow and under control.  Accelerate as the bar passes the knees and aggressively open your hips to drive the bar upward before […]

SKILL Strict HSPU or 1 Strict Press + 4 push press Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU […]

[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″] CFD | SWEAT Reminder! Our new 45 minute, CrossFit inspired cardio class starts today at 4PM! All members are welcome and CrossFit experience is not required to participate.[/text-with-icon][vc_column_text] SKILL Deadlift 2-2-2-2-2 Work up to a […]

WOD AMRAP in 20 Minutes 100 Meter run 7 Hang power cleans 115/85 lb 4 Push jerks 115/85 lb Workout notes Today’s workout is another long one.  Each round starts with a short run and finishes with a moderate weight barbell complex.  Ideally your weight is light enough that you can complete the hang power […]

ALL VISITORS WELCOME TODAY We’re opening our doors to anyone who is interested in participating in our memorial workout for Natalie Corona. Classes will be held at 8:30 and 9:30 AM.    If you are new to CrossFit Davis and visiting for the first time please arrive a few minutes early to sign our waiver. WOD […]

  View this post on Instagram   This Saturday our 8:30 and 9:30 classes will be completing the Natalie Corona Memorial Workout. All are welcome to attend to help us remember and honor Natalie. If you can’t make it to our gym this weekend but this want to complete the workout make sure to tag […]