CF Davis Shop

Skill EMOM for 10 Minutes Straight set of Kipping Handstand Push-Ups In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying […]

Strength 7RM Front Squat Today we’re tackling some heavy high rep front squats. With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the […]

Skill  EMOM for 10 Minutes 2 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a […]

Skill EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of split position We’re starting today with some split jerk technique work.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive to send the bar overhead.  In the split position make sure you are distributing […]

Skill EMOM for 10 Minutes :30s Toes to Bar :30s Rest Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the […]

WOD 4 minutes at each station with 1 minute rest between movements Rope climbs Two arm dumbbell clean & jerk 50/35 lb Row for meters Workout notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope […]

WOD for time 500M Run with Medicine Ball 20/14 lb 50 Medicine Ball Sit-ups 20/14 lb 50 Wall Ball Shots 20/14 lb 10/9′ 500M Run with Medicine Ball 35 Medicine Ball Sit-ups 35 Wall Ball Shots 500M Run with Medicine Ball 20 Medicine Ball Sit-ups 20 Wall Ball Shots Workout notes: Today’s workout is a 3 movement triplet […]

Skill EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to […]

Skill Alternating Tabata of L-Seat Superman Hold Today’s skill work has us performing two basic but difficult core strengthening positions.  We will do two full rounds of Tabata alternating on every interval between an L-Seat and Superman (Arch) hold.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The […]