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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 you […]

  View this post on Instagram   SHIRTS! SHIRTS! SHIRTS! They’re finally here! Make sure to grab one or both styles when you’re in the gym tomorrow! Shirts can be purchased on the ipad at the front of the gym or by adding your name to the honor board. #crossfitdavis #repcfd #shirts #CFDisTHEplacetobe A post […]

[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″] PLEASE NOTE There will be no Yoga class tomorrow September 8th and next Sunday September 15th, Yoga will return on September 22nd.[/text-with-icon][vc_column_text] WOD With a clock set for 21 minutes * 7 Minutes of Rowing […]

WOD 5 Rounds of 21-15-9 Thrusters 45/35 lb Jumping Pull-Ups 3 Minute cap for each round 1 Minute rest between rounds Workout notes This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, […]

Skill EMOM for 10 3 Push Jerks Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and […]

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 30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows. Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set […]

Skill Two rounds of Tabata alternating between both movements Toe to Bar Plank Hold We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so that […]

[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″] Please note We will be open for one class at 9:30AM today for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text] “Loredo” Six rounds for time of: * 24 Squats 24 Push-ups 24 Walking lunge steps 400M […]

[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″] Please note We will be open for one class at 9:30AM tomorrow for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text] WOD for time 50 Burpees 75 Sit-ups 50 Pull-ups 75 Sit-ups 50 Burpees Workout notes Today’s […]