CF Davis Shop

Skill 6×3 Strict weighted 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. Start with a very manageable weight and increase for every set […]

WOD 4 Rounds for time 40 Medicine ball cleans 20/14 lb 40 Medicine ball sit-ups 20/14 lb 400M Run with Medicine Ball 20/14 lb Workout notes: Today’s workout is a four round triplet. You are tasked with hanging on to your medicine ball for each movement. The sit-ups and cleans have a specific movement pattern we […]

WOD for time 50M Uneven farmer carry 300M Run 50M Uneven farmer carry 30 Push Jerks 155/105 lb 50M Uneven farmer carry 300M Run 50M Uneven farmer carry Workout notes: Today’s workout will most likely be in an unfamiliar format.  We’re sandwiching a single set of jerks with a round of farmer carries and a 300M […]

Skill EMOM for 10 Minutes [odd] 20-30 second handstand hold [even] 40 seconds of double unders Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders.  Keep in mind we have a high volume of push-up […]

Skill   EMOM for 10 Minutes 1 Squat Clean Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips […]

Skill EMOM for 10 Minutes Straight set of Chest to Bar Pull-Ups For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you […]

Skill Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 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 […]

We will be running classes at 8:30 and 9:30am ONLY on Monday September 4th! Enjoy your holiday weekend! #crossfitdavis #holidayhours #laborday A post shared by CrossFit Davis (@crossfitdavis) on Sep 1, 2017 at 8:49am PDT WOD 6 Rounds of 1 Minute of Two arm dumbbell squat cleans 35/20 lb 1 Minute of Burpees 1 Minute […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox] WOD AMRAP in 20 Minutes 10 Broad jump 6′ 10 DB Hang Snatch 50/35 lb 10 Push-up […]