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Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

Skill Deadlift 3-3-3-3-3 Work up to a strong effort set of 3 deadlifts.  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 […]

  View this post on Instagram   Calling all CrossFit Davis Women!! On Friday October 12th we will be hosting a women’s only workout during the 6:30pm class with drinks and appetizers to follow! Don’t miss out on a chance to meet and workout with all the amazing strong women we’ve got at CFD! Girl […]

Skill EMOM for 10 Minutes Power clean + Hang power clean Our skill work today is a two position clean. First power clean the bar from the floor then reset your hook grip and lower the bar to the hang just above the knees. From there power clean the bar again and finish up by […]

WOD With a clock set for 20 Minutes AMRAP in 8 Minutes 1000M Run then max reps wall ball shots 20/14 lb 10/9′ Rest 4 minutes and repeat Workout notes Today’s workout will have two eight minute work periods with four minutes rest between.  Start each work period with a run down to Cantrill and […]

WOD AMRAP in 20 Minutes 9 Pull-ups 6 Clean & jerk 135/95 lb 3 Power snatch 135/95 lb 100M Run Workout notes Today we’re pairing pull-ups and a two difficult weightlifting movements with a short recovery run.  In a format like this you can use that run down to the wall and back to recover […]

Skill 3 Rounds of 1 minute V-Ups 1 minute Arch Hold 1 minute Plank Hold 1 minute Rest You will have three attempts at three difficult movements.  There is one minute allocated for work at each station and we’ll start with the most difficult movement and progress to the easier movements before getting a minute […]

Skill 10×3 Strict Pull-Up with Pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps […]

[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″] No mobility class tonight Please note there will be NO mobility class tonight at 7:30!  The gym will be open for Open Gym until 8:30 as usual.[/text-with-icon][vc_column_text] Skill EMOM for 10 Minutes 1 Power clean […]

Skill Front squat 2-2-2-2-2 Work up to a strong effort 2 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 […]