CF Davis Shop

Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Rest Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing […]

Skill EMOM for 10 Minutes 1 Squat Clean with pause at the Knee + 1 Squat Clean For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform two total repetitions every minute. Both reps will be pulled from the floor but for the first rep you will pause […]

Strength 2-2-2-2-2 Weighted Pull-Ups Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD For […]

WOD For time 75 Kettlebell Swings 24/16kg 1 Mile Run 75 Kettlebell Swings 24/16kg Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings […]

WOD 10 Rounds for time and load 3 Squat Cleans + 1 Jerk 200M Run   Workout notes: Please note there is no weight prescribed on the barbell movement.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.    A set of 3 should be doable but hard. […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Please note: We will not be holding open gym at 5AM this morning. The rest of the day will continue as normally scheduled.[/creativ_alertbox] Skill EMOM for 10 Minutes 3 Overhead Squats Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first […]

Skill Tabata L-Sit Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands […]

Strength Push Press 2-2-2-2-2 Working from the floor, spend some time testing out a strong effort 2 rep push press.  For this movement start with a “dip and drive” as you would a jerk but maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much […]

Deadlift 1-1-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. WOD EMOM for 8 Minutes (odd) Kettlebell Swings 24/16kg […]