CF Davis Shop

[creativ_alertbox icon=”” colour=”red” custom_colour=””]There will be a Lululemon Trunk Show at CFD on Sunday! Olympic Lifting with Elliot will be canceled on Sunday to open up shopping time, but classes at 11 and 12 will run as usual! The 11 am class will also be open to shoppers that want to give CrossFit Davis a […]

Skill Using the Tabata clock complete 4 Cycles of the following work rotating through each movement in order. :20 second Superman Hold :20 second Active Squat Hold :20 second Hollow Body Hold :20 second Rest You will be holding each position four times for a total of sixteen :20 second intervals. Work at each station […]

Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After your general warm up. start light and increase in small increments. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier. WOD “Helen” 3 rounds for time 400M Run 21 Kettlebell Swings 24/16kg 12 Pull-ups Workout notes: This workout is a […]

Strength 1-1-1-1-1-1 Power Clean & Push Press Working from the floor, spend some time working up to a strong effort Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but […]

Strength EMOM for 10 Minutes [odd] Max Effort Strict Pull-Ups [even] 60 Second Plank Hold We’re doing 5 rounds of max effort strict pull-ups.  Your numbers will drop off as the EMOM commences but try to hold as many reps as you can.  Your reps do not have to be unbroken.  For folks that are […]

Strength Front Squat 8-5-5-3-3-3-3 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. WOD 5 Rounds for time 30 Sit-ups […]

WOD 5 Rounds for time Run 400M 15 Deadlift 225/155lbs 15 Burpees Over the Bar Workout notes:  If you are scaling the workout think about a weight that is no more than 60% of your 1RM.  Going unbroken isn’t required of course but if the weight you have chosen is so heavy that it forces […]

WOD 3 Rounds for Time 400M run 15 Thrusters 95/65lbs 15 Chest To Bar Pull-Ups Workout notes: This workout tastes a little bit like the classic CrossFit workout “Fran”.  With this format you should be able to move from one movement to the next as they alternate between pushing and pulling. Focus on constant movement as […]

Strength 3-3-3-3-3 Weighted Dips Perform 5 sets of 3 Weighted Ring Dips and increase the weight across each set if possible.  Perform the movement strict and without weight rather than kipping if you are not quite ready for weighted dips. If you do not have bodyweight ring dips yet you can try them on the p-bars or use a band […]