CF Davis Shop

    Skill EMOM for 10 Minutes Squat Clean + Hang Squat Clean Today’s skill work is a barbell complex. You’ll start working from the floor and perform a full clean.  Without dropping the bar reset your hook grip bring the bar down to the hang position and complete another rep.  If you are new […]

  Don’t forget to swipe! Starting tomorrow we’ll be handing out swipe cards to all members and asking that you record your attendance in classes!  We’re growing and preparing for a move and this necessary step will help us to better organize classes and give you the best possible gym.  Thank you so much CFD! […]

WOD AMRAP in 20 Minutes 400M Run 1 Minute Rest 1 Minute of Double Unders 1 Minute Rest Workout notes: For today’s workout you will end up with two scores.  The first will be your total number of 400M Trips and the second your total number of double unders completed.  Make a strong effort during each work […]

WOD AMRAP in 20 Minutes 3 Heavy Squat Cleans Shuttle Sprint (5-10-15M) Rest 60 Seconds Workout Notes: For this workout the recommendation is to go with a heavier squat clean weight than what you would normally do in lighter weight metcon.  Work up to a weight that is challenging but one that you can complete each rep […]

Skill EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 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 need to […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill 10×1 Wall walk with 10 Second Hold in wall facing Handstand There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have […]

Skill EMOM for 10 Minutes 3 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]