CF Davis Shop

Skill5 rounds:20 second ring support hold10 second rest20 second L-hang or tuck hang from the bar10 second rest20 second arch hold10 second rest We’re practicing static holds for the core and shoulders today; modify the difficulty of each movement so that you can sustain the hold for at least half of each 20 second work […]

SkillDeadlift3 at 70% of your max3 at 75% of your maxMax set at 80% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max […]

Workout of the DayFor time:50 thrusters1,000 meter run50 kettlebell swings1,000 meter run50 thrusters 24 minute time cap You should be using a very light weight for the thrusters (100 total is a lot!) and a pretty challenging weight for the kettlebell swings (50 is not very many!). Shoot for large sets of thrusters, and try […]

SkillEMOM for 10 minutes:Power clean plus split jerk If you’re newer, use this as a chance to pause after the clean and focus on split jerk technique. More experienced lifters can practice following through directly into the split jerk from the power clean catch position without standing to reset first. Either way, keep the load […]

SkillStrict press5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a […]

Skill7 rounds:2 tempo ring dips, right into a set of regular ring dipsTempo: 3 second descent, 3 second hold, fast up, 3 second hold at topRest about a minute between rounds Scale the dip difficulty with a band or with your feet on the floor so that you get an average of 2-5 regular dips […]

SkillDeadlift5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe […]

Workout of the DayAMRAP in 24 minutes:30 sit ups20 kettlebell swings At 0:00, 8:00, and 16:00, run 1,000 meters You’ll likely spend a little over half of this workout on the runs, so make sure that you choose a distance that’s appropriate for you. Each run should be done within 5 or 6 minutes, leaving […]

Workout of the Day5 rounds for time:12 squat cleans200 meter runRest exactly 1 minute between roundsCall time at the end of your last run 25 minute time cap Choose a squat clean weight that you would typically do for quick singles in a workout. In the context of this workout, with the forced rest, it […]

Workout of the DayGym Closed!Happy napping!Back to regular hours tomorrow.