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Workout of the DayToday is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day! If you want to participate in the Hometown Hoedown this coming Saturday, June 1st, then be sure to email Alex at team@cfdavis.com by 11 am to […]

Workout of the Day5 rounds:1 minute of step ups1 minute of calories1 minute of power snatches1 minute of calories1 minute of rest Use a light barbell on the power snatches today; you should be able to do a couple of sets of 5-8 reps without too much trouble. Be sure that you’re hitting a nice […]

Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one kettlebell and one dumbbell)500 meter run20 toes to bar50 double unders Pick a dumbbell and kettlebell that are within 5 or 10 pounds of each other for the farmer’s carry, and try to push the pace so that you spend as little time holding […]

SkillFront Squat5 sets of 5 reps Immediately after each set of front squats, complete a large set of push ups. Target about 70% of your max front squat for your weight today (don’t add weight from the previous front squat/push up session: do more push ups instead). Scale the push ups so that you can […]

SkillDeadlift 5 sets of 5 reps Rest about 2 minutes between sets. We did a 5×5 deadlift last week with some additional push ups after each set, so try to push the weight just a little bit heavier today to make up for the lack of push ups. Target about 75-80% of your max deadlift […]

SkillEMOM for 4 minutes:Snatch (power or squat)Immediately into:6 minutes to work up to a heavy single on snatch Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your […]

Skill6 rounds:3 hard strict pull ups6 easy strict pull upsRest 1-2 minutes If you did this skill work 2 weeks ago, keep the same band combinations and try to get a few more reps on the second set (the easy pull ups) in each round. Use any combination of weights and bands that lets you […]

SkillEMOM for 4 minutes:Clean and JerkImmediately into:6 minutes to work up to a heavy single on clean and jerk Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on […]

Workout of the DayFor time:400 meter run60 burpee box jumps800 meter run (two 400’s)100 step ups1,600 meter run Time cap: 40 minutes For the 800 meter run, complete two 400 meter runs so that the distance is accurate. For the 1,600 meter (1 mile) run, you’ll head towards town on second street until you get […]

Workout of the Day4 rounds, 5 minutes on, 1 minute off:12 front squats12 toes to bar At the start of each 5 minute interval, complete a 500 meter medicine ball carry. Scoring will be Chief-style, so you’ll start on the front squats each of the 4 times that you come back in from the carry. […]