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WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes his workout is a famous CrossFit benchmark workout that is part of the “Girls”  series.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up […]

[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 Monday for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text] Skill 10×3 Strict Pull-Up with pause at top of pull-up Spend some time today focusing on […]

Skill Squat Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the […]

  View this post on Instagram   MONDAY HOURS!! #crossfitdavis #laborday #CFDisTHEplacetobe A post shared by CrossFit Davis (@crossfitdavis) on Aug 27, 2019 at 3:39pm PDT Skill EMOM for 10 Minutes 1 Squat Snatch with pause below the knees + 1 Squat Snatch Today we’ll be working the difficult squat snatch.  Start with a full […]

Skill Front Squat 1-1-1-1-1 Work up to a strong effort single rep front squat today. We’re not necessarily “maxing” out here so don’t go to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the […]

Skill EMOM for 10 Minutes 20 seconds of Double unders + straight set of toe-to-bar Today’s skill work will involve two movements.  Give yourself about 20 seconds to perform as many double unders as you can followed by one short set of toe-to-bar. If you have difficulty with the double under spend the full 20 seconds […]

WOD for time 1 Mile run 150 Wall ball shots 20/14 lb 10/9′ Workout notes Today’s workout is a two movement chipper.  Your score will be the total time it takes for you to complete a one mile run followed by one-hundred and fifty wall ball shots.  Use a target height and medicine ball weight […]

WOD Using a running clock Every 4 minutes on the minute for 7 rounds complete the following for time 15 Pull-ups 15 Kettlebell swings 32/24 kg 200M Run Scale each movement appropriately to give yourself about two minutes rest in each round Workout notes Today’s workout is a seven round interval workout with a potential […]

Skill 10×1 Wall walk with shoulder taps. This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly gets close to the wall.  Engage a strict hollow body and practice tapping […]

Skill Deadlift 1-1-1-1-1 Work up to a heavy single deadlift today.  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 proper body […]