CF Davis Shop

SkillEvery 2 minutes for 7 rounds:One large set of strict pull upsOne large set of push ups This is a repeat from two weeks ago; refer back to Tuesday, 9/24, and try to build off what you did there. Use a band or switch to ring rows to modify the pull up difficulty; you should […]

SkillFront Squat:5 sets of 2 tempo plus 3 regularTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Target ~65% of your max, and hold that across all 5 sets Leave room to grow over the next few weeks. You’ll complete the two tempo squats and then the 3 regular squats in […]

Workout of the Day3 rounds for time:500 meter run35 kettlebell swings20 goblet lunges 24 minute time cap Choose a slightly challenging kettlebell weight; the sets are on the larger side, but there isn’t much else in the workout to take away from your ability to deal with the kettlebell. Settle into a steady pace and […]

Partner CompetitionNo Classes Today! If you’re signed up to compete, please show up by 9 am for event briefing. If you’d like to compete but haven’t found a partner, just come on by! We likely have someone for you. You can check out heat assignments and the leaderboard at :https://docs.google.com/spreadsheets/d/e/2PACX-1vT98ZGYHbn-MVeUx9lsDVt7wfyoj_pAw1gita29HbrkO3cXoXeHzoQh5zhBBrPr0ibe0MTocbFDnq-k/pubhtml Event 1:For time, with a […]

SkillNo 4:30 or 5:30 pm classes this evening! We’ll be setting up for tomorrow’s partner competition. If you’re signed up to compete, please show up a little before 9 am. 10 rounds:20 seconds L-sit10 seconds of rest20 seconds handstand hold10 seconds of rest If the handstand hold isn’t something you can reliable do, then scale […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power snatches Just like Monday’s power clean work, the focus is on solid technique and smooth cycling of the barbell. The snatch in particular is tough to keep under control at heavy weights on the descent, so make sure you stay within a manageable range. Workout […]

Skill10 rounds:20 seconds of kettlebell swings10 seconds of rest20 seconds of double unders10 seconds of rest You’ll be getting some kettlebell work in opposite your double under practice today. Hit one solid set of swings each 20 seconds, and challenge yourself on the jump rope practice; this is a great chance to be ambitious with […]

SkillEMOM for 8 minutes:One set of hanging knee raises, kipping pull ups, or bar muscle ups We’re hitting this skill work one more time before Saturday’s partner competition. That does not necessarily mean that any of these movements will be in Saturday’s events, but the repetition of this skill work and the presence of these […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power cleans We’re picking up the tempo on barbell cycling, so keep it light enough that you can stay on the clock. You also shouldn’t have to take any long pauses between your reps; the goal today is technique at speed. Workout of the Day4 rounds:1 […]

Workout of the DayAMRAP in 20 minutes:10-20-30-40-50… etcLunges (unweighted)Hand release push upsLunges again (still unweighted) After every round, complete a 100 meter farmer’s carry (one DB, one KB) If you need to modify the difficulty of the hand release push ups, then set up either on your knees or on a soft box so that […]