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Skill Sumo Deadlift 2-2-2-2-2 Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in […]

Skill EMOM for 10 Minutes 1 Hang squat snatch from below the knees + 1 Hang squat snatch from above the knees Today’s skill work is positional snatch work. That means we’ll focus primarily on technique with a light to moderate load.  If you tackle this correctly you should never miss because the load is […]

Skill EMOM for 10 Minutes [odd] 5-10 Kipping Swings or pull-ups [even] Straight set of push-ups Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer during the kipping swing.  Alternate […]

Skill EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning […]

WOD Every 3 Minutes for 7 rounds for time 4 Power clean 135/95 lb 7 Push jerk 135/95 lb 100M Sprint Workout notes Our workout today has a different formatting than what we normally see for a metcon with a barbell.  You will essentially be performing seven sprints. Starting at 0:00 perform 4 cleans, 7 […]

WOD for time 1000M run 75 wall ball shots 20/14 lb 10/9′ 50 burpees 75 wall ball shots 20/14 lb 10/9′ 1000M run Workout notes Today’s workout is a pyramid style chipper with two bodyweight movements.  We’ll start and finish with a run down to Cantrill and back.  When you get back to the gym […]

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 […]

Skill EMOM for 10 Minutes 2 Hang squat clean with dead stop in bottom of front squat We working on position weightlifting today in out skill work.  You’ll have ten rounds to work on a two rep complex of hang squat cleans.  Start by deadlifting the bar and then lower the bar above your knees […]

Let the Games begin! Catch our girl @kpedri in the masters division (35-39) starting tomorrow! Go check out @crossfitgames to watch live! . 1st Event: 9:18 (U.S. Marine Corps battleground) 2nd Event: 12:42 Handstand walk) 3rd Event: 2:25 (Undisclosed) . We are cheering so loud from Davis @kpedri ???????? #cfdistheplacetobe #weloveyoukirst #ourboxisfullofthenicestpeople #kpedri A post […]

CrossFit Day is back at the Oakland Coliseum! Join us on September 9th for a fun day of community and baseball! Put your name on the sign up board at the gym if you’re interested in attending the game with us! #crossfitdavis #oaklandas #community #crossfit A post shared by CrossFit Davis (@crossfitdavis) on Jul 30, […]