CF Davis Shop

  View this post on Instagram   Starting tomorrow until Friday we will be collecting items at the gym for those in need who have been affected by the devastating Camp Fire. Please read below or swipe right for the items we will be accepting. Our wonderful member @annerznanerz will be taking our donations on […]

[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-exclamation” color=”Extra-Color-1″] Limited hours today! Today we will have one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday![/text-with-icon][vc_column_text] WOD Partner “DT” AMRAP in 20 Minutes * 12 Deadlifts 155/105 lb 9 […]

[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-exclamation-sign” color=”Extra-Color-1″] Reminder! Tomorrow, Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday. [/text-with-icon][vc_column_text] WOD Tabata row for calories […]

[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! Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.[/text-with-icon][vc_column_text] WOD AMRAP in 20 Minutes 2-4-6-8-10-12-14 […]

[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! Monday the 12th we will be observing Veteran’s Day.  There will be one class at 9:30AM followed by Open Gym time until noon.  Regular hours return Tuesday.[/text-with-icon][vc_column_text] Skill Snatch 1-1-1-1-1 For today’s skill […]

Skill EMOM for 10 Minutes Push Press + Push jerk +  Split Jerk In today’s skill work we will work on three of our overhead barbell movements. Each round you will complete three consecutive reps of a push press, push jerk and split jerk.  We’ll start each round with the barbell on the floor and […]

Skill 3 Rounds of 90 seconds on 90 seconds off Handstand hold against the wall We’re practicing a single gymnastic movement in today’s workout.  You will have three opportunities to hold a handstand against the wall for as much of ninety seconds as possible.  If you are new to the movement holding a handstand for […]

Skill EMOM for 10 Minutes 1 Slow pull power clean + power clean We’re working on weightlifting in today’s skill work. You will complete two reps of a power clean every minute for ten minutes.  That’s twenty opportunities to perfect your technique! Start each round with a “slow pull clean”. That means you will draw […]

Skill Back squat 7-7-7-7-7 Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at […]

WOD Two rounds of three minutes on each station * Rope climbs 400M Run Two arm dumbbell burpee deadlifts 50/35 lb 400M Run * 1 Minute rest between each round Workout notes We’ll be using an interval timer for today’s workout for a total of 32 minutes including your rest periods.  For the rope climbs […]