CF Davis Shop

Workout of the DayA reminder that we’ll be closed tomorrow (Sunday) and back to regular hours on Monday! 5 rounds:1 minute of toes to bar30 seconds of drag rope double unders1 minute of squat cleans30 seconds of rest Your squat clean weight should be one at which the best strategy is steady singles. All three […]

Skill15 minutes to work up to a heavy clean and jerk Any style of clean and any style of jerk today! Just like Tuesday’s work, you’ll have lots of time to get heavy if you’d like, or stay light and practice technical progressions. Keep it pretty! Workout of the Day3 rounds, 5 minutes on, 1 […]

Skill10 minutes of handstand practice Just starting off? Try some wall walks or box shoulder stands! Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding! Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels! Ex-gymnast? […]

Workout of the DayAMRAP in 20 minutes, with a partner:20 overhead lunges with a single dumbbell20/15 calories (bike, ski, or row) One partner completes a full round of lunges and calories while the other partner rests, then switch. Pick a dumbbell weight that lets you finish in two sets at most. The lunges are supposed […]

Skill15 minutes to work up to a heavy power snatch or squat snatch You’ll be off the timer today, with plenty of time to practice snatching. Get heavy if you’re comfortable with the movement, or keep it light and focus on technique progressions if you’re newer. Workout of the DayAMRAP in 15 minutes:3-6-9-12-15-18-21… etcDeadliftLateral Burpee […]

Holiday HoursThe gym will be closed today (Monday), and back to normal hours tomorrow (Tuesday).

Holiday HoursThe gym will be closed today (Sunday) and tomorrow (Monday).We will be back to normal hours on Tuesday. Merry Christmas!

Workout of the Day7 rounds:2 minutes to complete:14 wall balls7 hang power cleansMax calories in the remaining time (row, bike, or ski)2 minutes of rest between each round Your score on this workout is the sum of all of your calories accumulated on your machine; the wall balls and hang power cleans are just a […]

SkillStrict Press5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the DayAMRAP in 15 minutes with […]

SkiEMOM for 8 minutes:Hang power snatchOverhead squatSquat snatch Use the overhead squat to gauge your target depth for the squat snatch; you should be keeping your range of motion within a stable and strong range. If you feel like you’re straining hard through the shoulders to maintain position and stability, then you are almost certainly […]