CF Davis Shop

Skill Front Squat 8-8-8-8-8 Today we’re performing 5 sets of 8 Squats working up to a heavy set. This rep range is may be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of […]

Skill Tabata Plank Hold with arms fully extended. Really what we are looking for when say “Plank” is to hold your body in hollow position. It can be tempting to lose tension and let your body sag but what you should strive for is a totally flat back achieved by tilting your pelvis effectively taking the […]

WOD 10 Rounds for time, load and mechanical integrity. 3 Heavy Squat Cleans 5 Strict Pull-Ups 5 Strict Ring Dips Workout notes: Please note that there is no prescribed weight for this workout! The priority for this workout is technique as well as task. In total you will perform 30 Squat cleans in sets of 3  so something in the […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note that we will be open for our regular WOD classes today but we will be not be holding open gym so our coaches can enjoy the day. [/creativ_alertbox] WOD “Abbate” for time 1 Mile Run 21 Clean and jerks 155/105 lb 800 M Run 21 Clean and jerks 155/105 lb […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox] Skill EMOM for 10 Minutes 1 Squat Snatch Our skill work today is the […]

Strength Back Squat 10-10-10-10-10 Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the […]

Skill AMRAP in 6 Minutes 30 Seconds L-Sit 30 Seconds Squat Hold For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 seconds only needs to […]

Skill EMOM for 10 Minutes [odd] 30 Seconds of Supine Ring Rows [even] Rest Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent with your movement and […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be open but closing promptly at 10:30 this Saturday for the July 4th Holiday![/creativ_alertbox] Skill E2MOM for 10 Minutes 2 Power Clean & Split Jerks Work up to a moderate weight Power Clean & Jerk and perform 2 repetitions of that complex every 2 minutes for 10 minutes.  Ideally you choose a […]