CF Davis Shop

Just one class at 9 am today! We’ll be closed tomorrow (Wednesday) and the day after (Thursday). Back to regular hours Friday. Workout: 6 rounds, 2 minutes on, 2 minutes off: 8 push ups 10 air squats 12 kettlebell swings Pick a push up difficulty that lets you hang on to small sets, even if […]

EMOM for 10 minutes: Hang snatch high pull Hang power snatch Power snatch Keep the weight lighter so that you can hold onto your barbell for the whole complex in each of the 10 rounds. We’re working our way out from the middle of the power snatch over 3 drills each round. Practice good full […]

Unfortunately we have to keep the gym closed on Sunday, December 22nd so that trench work and pipe repair under the main floor can continue. We really appreciate your patience, and will keep the community updated!

3 rounds for time: 50 sit ups 40 goblet lunges 30 devil presses 30 minute time cap Pick a dumbbell that you’re comfortable snatching, and use that for both your devil presses and your goblet lunges. Gear up for large tough sets on the devil press; the 30 reps will take some folks an upwards […]

SkillBack Squat5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and […]

SkillEMOM for 10 minutes:15 double undersOne power clean and push jerk Practice a quick transition from your jump rope to your barbell, and try smoothly cycling the bar from the power clean catch to the drive on the push jerk. Scale the jump rope to an easy and confident set that you can finish in […]

SkillStrict Press5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and […]

Skill7 rounds:1 set of strict ring dips1 set of strict pull ups~1 minute of rest Modify both movements using bands so that you get at least 5 reps on each, on average. Move immediately from the dips to the pull ups, and then rest about a minute before repeating. Workout of the Day6 rounds:40 seconds […]

SkillDeadlift5 at 65% of your max3 at 75% of your maxMax set at 85% of your max This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then […]

Workout of the Day4 rounds for time:500 meter run12 hang power cleans 24 minute time cap Scale the hang power clean weight to one that you’re able to do for sets of 3-6 throughout the workout. It’s ok if it breaks down and gets tough, but if you have to do singles for more than […]