CF Davis Shop

Skill Kipping Pull-Ups!  Spend some working on your pull-up efficiency and style of Kip. You’ll need it for today’s workout!   WOD For time 5 Rounds of 5 Pull-Ups10 Push-Ups15 Squats then 20 Snatches 135/95 then 5 Rounds of 5 Pull-Ups10 Push-Ups15 Squats 25 Minute Time Cap Off Ramp WOD  For time 5 Rounds of […]

Skill 1-5 Rope Climbs Work on learning or perfecting your rope climbing technique.  There are MANY ways to get up the rope with varying degrees of difficulty.  Challenge yourself and be safe!  WOD 10-1 Power Clean 115/75lb1-10 Push Press 115/75lb200M Run After Each Round Off Ramp Scale this workout by the amount of weight you are […]

Strength Split Jerk 3 ~ 75%  Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in […]

It’s double EMOM day! Strength E2MOM for 16 Minutes 3 Overhead Squats ~ 60-70% of your 1RM Snatch Work on catching the bar in a full squat on your first rep if you can. If you are new to the overhead squat do a power snatch and make an assessment of your start position before […]

Strength Tabata SupermanTabata Hollow Rocks 8 Rounds of each alternating between the two movements WOD 3 Rounds For Time of 400M Run21 Kettlebell Swings 24/16kg12 Toes To Bar Off Ramp WOD Scale this workout by the kettlebell you choose and substitute Toes To Bar with Knees To Elbows/Knee Tucks or Sit-Ups

Strength Deadlift 3×3 ~ 80-85% of your 1RM New lifters work up in sets of 3 to a moderate weight.  Judge the difficulty of your lifts by the amount of effort you put in.  Make sure that you maintain perfect technique on your heaviest lift! WOD 21-15-9 rep rounds of Burpee Bar HopsSquat Clean Thusters […]

Strength EMOM for 16 Minutes Odd Max Sustainable Set of Strict Pull-UpsEven Max Sustainable Set of Strict Push-ups. We’ve seen this one before! Try to bump up your sets and if you are on a band choose one that gets you topping out  in the 3-5 rep range. Move down to a lower band when […]

Thanks to Coach Drew for holding down the fort today! THERE WILL BE NO FREE CLASS OR OPEN GYM TODAY at 1:00. Oly with Elliot at 10:00 and CrossFit with Drew at 11 and 12! TODAY is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan. We will […]

This Sunday is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan.  We will have 3 teams competing and it’s always more fun with a cheering section! Come spend the day and watch some CrossFit go down! The event is planned to run from 8-5 so stop in […]

Strength E2MOM for 14 Minutes3 Power Snatch ~ 60-70% of your 1RM.    If you’re new to snatching choose a light weight and start by working from the hang position. Add weight only when you are comfortable and moving the weight efficiently. WOD 3 Rounds for Time30 Wall Ball 20/14lbs20 Burpees10 CTB Pull-Ups  Off Ramp […]