CF Davis Shop

Skill3 rounds:2 minutes to run 200 meters2 minutes to complete 25/20 calories Rest in the remainder of each interval. Post your slowest time to complete the run and your slowest time to complete the calories. Try to open at a quick pace on both movements; it’s very easy in this format to have your first […]

SkillEMOM for 10 minutes:Squat clean with a pause below the knee just after leaving the groundSplit jerk Stick with a slightly lighter weight for this drill. The focus of the pause below the knee is similar to that of the slow pull, where you’re forced to develop your power higher up in the lift. Make […]

SkillStrict Press2 sets of 3 reps at 75%2 sets of 3 reps at 80% (last set of 3 can be a max set) We’re bumping the weight up and the volume down from last week. Hold on for a max set on your last set if you’d like to test yourself. Workout of the Day3 […]

SkillBack Squat2 sets of 3 reps at 75%2 sets of 3 reps at 80% (last set of 3 can be a max set) We’re bumping the weight up and the volume down from last week. Grab two spotters if you need them, and hold on for a max set on your last set if you’d […]

Workout of the DayOnly one class at 9 am today, with open gym from 10-11 AMRAP in 30 minutes, with a partner:25-50-75-100-125… etcMedicine ball sit upsWall balls 500 meter med ball carry before each round The number for each movement is the total number you and your partner must complete. Switch off whenever you’d like, […]

Workout of the Day2 rounds:6 minutes to complete a 1,000 m run, then max power snatches in the remainder6 minutes to complete 80/60 calories, then max power snatches in the remainder You’ve got a total of four 6-minute intervals today, alternating between a 1,000 m run buy-in and a 80/60 calorie buy-in. Give some thought […]

Workout of the DayAMRAP in 20 minutes:20 alternating dumbbell power snatches40 lunges (no weight) Every 4 minutes, including at the start of the workout, complete a 200 m farmer’s carry (one kettlebell and one dumbbell). Settle into a steady pace, and reserve some energy for the farmer’s carry as you approach each 4 minute mark. […]

Skill6 rounds:20 second handstand hold20 second L sit20 second supine plank20 second rest Keep your transitions quick and scale the holds to a difficulty that you can maintain for the whole 20 seconds. You can wall walk or kick up for the handstand, and the L-sit can be modified by keeping the legs slightly tucked […]

SkillEvery 50 seconds for 8 rounds:20 double unders3 touch and go power cleans We’re practicing quick cycling of the barbell under some time and cardio pressure for the skill work today. Choose a jump rope volume and difficulty that you can always finish in under 20 seconds. Use a barbell weight at which you can […]

SkillEMOM for 10 minutes:Power snatch with a 3 second freeze in the catchSquat snatch with a 3 second freeze in the catch The catch position of the snatch is one of the toughest stability and balance challenges we face in here. By spending some extra time frozen in that receiving position you’ll get great practice […]