CF Davis Shop

WOD 3 Rounds for Time 800M Run 30 Push-Ups 15 Hang Squat Clean 155/105lbs Workout notes: This workout will fall somewhere in the longer duration side of our spectrum but includes two movements that will be fairly anaerobic for most people. Split up the push-ups and cleans into sets that you can hopefully maintain to […]

Gym Closed Today

Gym Closed Today

[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that we will only be open for a half day today! The last class will be held at Noon and we will be closed tomorrow and Friday as well. We will return to normal hours on Saturday![/creativ_alertbox]   Skill None WOD “Fight Gone Bad” 3 Rounds for reps with 1 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day tomorrow and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox] Strength EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday and Friday of this week. We will return to normal hours on Saturday![/creativ_alertbox] Skill  EMOM for 8 Minutes 30 Seconds of Pull-Ups Complete as much work as you can each round.  If you are new to kipping keep […]

WOD 3 Rounds for Time 400M Run 200M Double Dumbbell Farmer Carry 45/30lbs 40 Push-Ups 20 Double Dumbbell Front Squats 45/30lbs Workout notes: This workout is written with dumbbells in mind but it can be performed with kettlebells as well  if you prefer the feel of the kettlebell.  Either way you’ll need to choose a weight you can get […]

WOD For time 10 Rounds of 10 Burpees Over The Bar 10 Deadlifts 185/125lbs   then 10 Walking Lunge Steps 185/125lbs Workout notes: The weight limiting factor here will definitely be the walking lunge step.  The movement is unilateral so you are performing it with one leg, 5 times each. You will be tired which will make […]

Strength Back Squat 8-5-3-1-1-1-1 Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control. The first few sets  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your […]