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Workout of the DayAMRAP in 24 minutes:400 meter run40 Russian twists20 burpees to a plate40 Russian twists Grab a plate and settle into a steady pace for a long and lightweight workout. For your Russian twists, one tap of the plate against the ground equals one rep. One the burpee plate jumps, treat them just […]

2024 Hometown Hoedown: OverviewWe will have no classes or open gym time today, as it’s the Hometown Hoedown! If you’re competing, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing […]

Workout of the DayRegular schedule through 1 pm today, but we’ll be closed during the 4:30 and 5:30 pm to prepare for the hoedown. If you’re competing tomorrow, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats […]

SkillAMRAP in 8 minutes:4 toes to bar15 second hollow hold4 kipping pull ups15 second arch hold Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity. Feel free to scale the number and the difficulty of both movements; the goal is to be able to jump up and get through […]

SkillEvery 90 seconds for 7 rounds:20 double undersOne easy set of wall balls (about 6-10 reps)Rest for the remainder of the 90 seconds Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity. Choose a jump rope volume and difficulty that you can complete in 15 seconds or less. Select […]

SkillEMOM for 8 minutes:2 lateral burpees2 clean and jerks Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity. Keep the weight relatively light, and focus on quick burpees and a smooth and immediate transition to the clean and jerks. Singles or touch and go are both fine here. Check […]

Workout of the DayToday is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day! If you want to participate in the Hometown Hoedown this coming Saturday, June 1st, then be sure to email Alex at team@cfdavis.com by 11 am to […]

Workout of the Day5 rounds:1 minute of step ups1 minute of calories1 minute of power snatches1 minute of calories1 minute of rest Use a light barbell on the power snatches today; you should be able to do a couple of sets of 5-8 reps without too much trouble. Be sure that you’re hitting a nice […]

Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one kettlebell and one dumbbell)500 meter run20 toes to bar50 double unders Pick a dumbbell and kettlebell that are within 5 or 10 pounds of each other for the farmer’s carry, and try to push the pace so that you spend as little time holding […]

SkillFront Squat5 sets of 5 reps Immediately after each set of front squats, complete a large set of push ups. Target about 70% of your max front squat for your weight today (don’t add weight from the previous front squat/push up session: do more push ups instead). Scale the push ups so that you can […]