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Skill EMOM for 10 Minutes 2 Power Cleans + 1 Jerk Work up to a moderate weight Power Clean and Jerk and perform 2 Power Cleans and 1 Jerk every minute for 10 minutes.  You do not need to choose a weight that allows you to do the power clean reps in a row, but you should be […]

Skill Front Squat 5-5-5-5-5 Today we’re working up to a strong effort 5 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 kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds of Push-Ups You will have 5 rounds at each station to work for 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]We are open today (1/2/17) for classes at 9:30 and Noon ONLY! Back to normal hours tomorrow. [/creativ_alertbox] WOD  25 Minute AMRAP 30 Burpees 40 Sit Ups 50 Thrusters 45/35 lb Workout Notes: We’re kicking off 2017 with a bang! Today’s workout is on the longer side and falls into the aerobic domain.  Work […]

What a year 2016 has been for CFD! Thank you all for being a part of such a memorable year for our gym! We are excited for what 2017 will bring! The gym will be closed tomorrow and Open on Monday 1/2 for 9:30 and Noon Classes only! Happy New Year! #crossfitdavis #crossfit #2016 #happynewyear […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Normal Class Hours Today. The gym will be CLOSED tomorrow. Have a safe and fun New Years Eve! [/creativ_alertbox] WOD for time 50 Chest-To-Bar Pull-Ups 50 Deadlifts 225/155lb 100 Air-Squats 100 Kettlebell Swings 32/24kg It’s the last workout of 2016! This workout is a chipper.  You will start with a large set […]

Our donation box is almost full! Thank you to everyone who has brought in new clothes and diapers for the children at the Yolo Crisis Nursery! The box will be at the gym until the end of the week for anyone that still wants to donate! Thank you all for your generosity! #crossfitdavis #crossfit #givingback […]

Skill EMOM for 10 Minutes 20 seconds of Double Unders + Straight set of Toes to bar Today’s skill work will involve two movements.  Give yourself about 20 seconds to perform as many double unders as you can followed by one short set of toe-to-bar. If you have difficulty with the double under spend the full […]

Skill EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of split position Work on the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus an upright dip and drive.  In the split position make sure you are distributing your weight equally […]