CF Davis Shop

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday: Friday 12/23: No 6:30 PM Class Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox] Skill Deadlift 5-5-5-5-5 Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please make note of our hours over the Christmas holiday: Friday 12/23: No 6:30 PM Class Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY [/creativ_alertbox] Skill 1 RM Weighted Pull-up Work up to a strong effort weighted pull-up.  Perform the pull-ups strict […]

WOD 4 Rounds for time 200M Pinch plate carry and farmer carry 25/15 lb, 32/24 kg 30 One arm alternating russian kettlebell swings 32/24kg 40 See The lights sit-ups 25/15 lb Workout notes: For today’s workout we are mixing up the standard farmers carry and combining it with a pinch plate carry.  You will carry your […]

WOD  20 min AMRAP 20 Power Snatches 75/55lb 20 Push-Ups 400m Run Workout notes: Today’s workout falls into the longer time domain.  Your power snatch weight should be light and manageable for large sets through the entire workout.  Before the workout practice some barbell cycling to move smoothly from rep to rep.  If push-ups are difficult […]

Skill 1RM Push Press Today we are working up to a one rep max push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform […]

Skill  5 rounds 20 seconds Hollow Rock or Hold 20 seconds Plank Hold 20 seconds rest Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good […]

Skill  EMOM for 10 minutes 1 Hang Squat Clean We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice […]

Skill EMOM for 10 minutes [odd] Straight set of Toes to Bar [even] Straight set of Handstand Push-ups During today’s EMOM we are working on two high skill movements. If you are new to toes to bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] What a blast! Thank you so much to those of you that came out Saturday to compete, cheer and hang out.  Special thanks to everyone that helped us with judging, scoring, setup and everything else it took to make the Hometown Hoedown a success.  Final  leaderboard and event results are available at […]