CF Davis Shop

[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”][vc_column_text] Skill Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any […]

[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”][vc_column_text] Skill EMOM for 10 Minutes Straight set of Kipping pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you […]

[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”][vc_column_text] Skill 1RM Clean and Jerk 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 […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice 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 […]

[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”][vc_column_text] WOD for time 1 Mile run 50 Power cleans 135/95 lb Workout notes Today’s workout is a chipper but it is essentially two single element pieces. We start with a moderate duration run and finish with a large […]

[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″]Please note: Today’s Open Gym will be moved to 12:30PM-2:00PM. The Gym floor will be occupied from 11:00PM – 12:30PM.  No change to class hours![/text-with-icon][/vc_column][/vc_row][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″ […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Saturday Open Gym will be moved to 12:30PM-2:00PM. The Gym floor will be occupied from 11:00PM – 12:30PM. No change to class hours. [/creativ_alertbox] Skill Two rounds of Tabata alternating between Hollow Rocks Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a […]

Skill EMOM for 10 Minutes 2 Hang Squat Clean Spend a few minutes working on the the hang squat clean.  Start by deadlifting the barbell into the hang position and pausing at full extension. From there lower the bar to the mid thighs and open the hips to create vertical hip drive and drop under […]

Skill EMOM for 10 Minutes straight set of knees to elbows then 20 seconds of double unders For our skill work today we’ll be working on two bodyweight movements. The knees to elbows will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the […]