CF Davis Shop

Workout of the DayAMRAP in 25 minutes:800 m run40 KB swings You’ll be hitting some high volume on your kettlebell today, so choose a weight that’s manageable for sets of ~20 at a time. standard: 20/12, run/row/ski 800 or bike 2,000rx: 24/20sport: 28/24metcon: 5×4:00 on, 1:00 off

Workout of the Day2 rounds, 6 minutes on, 3 minutes off12 deadlifts9 hang power cleans6 push jerks Today’s workout is a restructured version of last Saturday; the total working duration is the same, but the individual work intervals are longer and the total rest is lower. A challenging target for today would be to attempt […]

SkillBack Squat 8 sets of 3 reps Be sure to ask for spotters if you think you may be tackling a challenging set. Remember that we always use two spotters on the back squat: one on either side. Even the strongest individual can fail to spot a relatively light squat if they are working from […]

SkillAMRAP in 7 minutes:7 toes to bar30 second handstand hold If handstand holds aren’t the best idea for you, consider scaling to a plank. Remember that you can always set up a pair of boxes for an elevated shoulder stand against the wall if your shoulder strength is the limiting factor. Workout of the DayAMRAP […]

SkillEMOM for 10 minutes:Squat Snatch Keep your load and range of motion within safe and sound limits; you should feel comfortable and confident in your balance and positioning before adding weight. Newer lifters may want to do 2 or 3 reps per minute at a lighter weight to get a higher volume of practice in. […]

Skill5 rounds:1 minute supine plank30 second L sit30 second rest We’ve got some low-intensity core to go with our hot weather today. Coerce your coach into trivia. Workout of the DayAMRAP in 12 minutes:6 power cleans12 sit ups24 double unders Your power cleans should be either smooth singles or small sets. Select a volume and […]

SkillEMOM for 10 minutes:Power clean plus 3 front squats We’ll be continuing this progression over the next two weeks to clean+4 front squats and then clean+5 front squats. Try to hold across at a reasonable weight, leaving room to bump up the volume week-to-week. Workout of the Day5 rounds:1 minute of pull ups (strict or […]

Interval 1Every 3 minutes for 4 rounds:Row or bike at or above target pace for as long as possible. When you drop below it, rest until the next 3 minute interval begins. Alex will help you pick a target and walk you through the details in class. Row (cal/hour):standard: 900/750rx: 1200/900sport: 1500/1150 Bike (Watts):standard: 240/180rx: […]

Workout of the Day3 rounds, 4 minutes on, 2 minutes off:12 deadlifts9 hang power cleans6 push jerks Pick a barbell weight that is light enough for you to do the push jerks unbroken throughout the whole workout. After resting for the 2 minutes, resume where you left off rather than starting back at the beginning. […]

Skill (But really just more conditioning)Every 3 minutes for 5 rounds:400 m run, row, or ski, or 1,000 m bike Pick a distance that gives you about a minute to rest after you complete it each time. Post your slowest time to SugarWOD. Workout of the DayAMRAP in 15 minutes:30 kettlebell swings30 wall ballsEvery 3 […]