Workout of the Day

November 18, 2019 – Crossfit Fitness Article

November 18, 2019 Skill EMOM for 10 Minutes 1 Power Clean We’ll spend ten minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and…

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November 16, 2019 – Crossfit Fitness Article

November 16, 2019   View this post on Instagram   Monday will be the last day for sweatshirt Pre-Orders! We won’t be ordering any extras so make sure to get your name on the list if you want one!! #crossfitdavis #newsweatshirts #dontmissout #CFDisTHEplacetobe A post shared by CrossFit Davis (@crossfitdavis) on Nov 15, 2019 at 9:34am PST //www.instagram.com/embed.js WOD AMRAP in 20 Minutes 10 Thrusters 95/65 lb 10 Burpees 100M Run Workout notes Today’s workout is a long duration triplet…

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November 15, 2019 – Crossfit Fitness Article

November 15, 2019 Skill One round of Tabata 20s Arch hold 10s V-ups Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the end of each interval to transition between movements.  Start each round with a static arch hold and roll over to knock out a…

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November 12, 2019 – Crossfit Fitness Article

November 12, 2019   View this post on Instagram   We’re so excited to announce the date for our 6th annual Hometown Hoedown: Saturday December 14th!! The Hoedown is our yearly in-house competition and holiday party! It’s our favorite day of the year because we get to celebrate our favorite people, OUR WONDERFUL MEMBERS! Sign ups are on the whiteboard at the gym! Get your name up there and don’t miss out on all the fun! #crossfitdavis #hometownhoedown #6thannual #holidays…

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Tuesday, November 12th 2019 – San Francisco CrossFit – Crossfit Fitness Article

Tuesday, November 12th 2019 – San Francisco CrossFit Crossfit A) Go every 90 secs for 12 rounds alternating between 1) 10-12 reps Bench press @ challenging weight of choice 2) 10-15 deficit db RDLs (stand on a 25 or 45lb plate)3) 10-15 db bicep curls*You will get 4 rounds of each movementB) 15 minute row @ 70-80% effortTry not to exceed 28 strokes per minute. WOD Notes On Tuesdays for the next 4 weeks we will be starting with some…

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November 12, 2019 – Crossfit Fitness Article

November 12, 2019 Skill Front squat 3-3-3-3-3 Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics. WOD AMRAP in 15 Minutes 10 Sit-ups 7 Air squats 4 Front…

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November 10, 2019 – CrossFit Davis – Crossfit Fitness Article

November 10, 2019 – CrossFit Davis VETERANS DAY HOURS We will have shortened hours on Monday November 11th in observance of Veterans Day. There will be classes at 9:30 and 12:00 ONLY and Open Gym from 10:30-12. The gym wil be closed for the rest of the day. WOD With a partner or two AMRAP in 20 Minutes400M Uneven Farmer carry40 Squat cleans 155/105 lb Workout notes We have a partner workout on the menu today.  We’ll set the clock…

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November 9, 2019 – Crossfit Fitness Article

November 9, 2019   View this post on Instagram   We’ll be celebrating the end of the CrossFit Games Open tomorrow at 2pm! Come join us for a beer or two! Even if you didn’t do The Open this year we’d love to see you! 20.5 goes down tomorrow at 10:30am! #crossfitdavis #beertime #20point5 #sudwerkbrew #intheopen #open2020 #openszn #community A post shared by CrossFit Davis (@crossfitdavis) on Nov 8, 2019 at 4:34pm PST //www.instagram.com/embed.js WOD 10 Rounds of 90 seconds…

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Thursday, November 7th 2019 – San Francisco CrossFit – Crossfit Fitness Article

Thursday, November 7th 2019 – San Francisco CrossFit Crossfit 3 sets not for time of 10 db box step ups/side- 2 turkish get-ups/side- 10 ring pushupsB) 10 minute EMOM:1st minute: 5 overhead squats (115/75lb) + 1 burpee2nd minute: 5 OH squats + 2 burpeesIncrease 1 burpee each round till you get to 5 OH squats + 10 burpees final round. *If you fail to finish a round, take the next minute off and then resume where you left off*Modification: front…

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November 7, 2019 – Crossfit Fitness Article

November 7, 2019 Skill EMOM for 10 Minutes Power snatch + hang squat snatch Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to the hang position. Work on passing through…

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Wednesday, October 30th 2019 – San Francisco CrossFit – Crossfit Fitness Article

Wednesday, October 30th 2019 – San Francisco CrossFit Posted October 29, 2019 by Juliet Starrett & filed under Workout of the Day. Crossfit A) Accumulate 50 kipping HSPU focusing on quality *10 minute time cap *Modifications: 30 reps for time, or box HSPU, or seated db strict pressB) 5 rounds for time of:30 DUThen left arm kb complex: 5 kb cleans-5 kb push press-5 kb snatches-5 single arm overhead alt. lunges (53/35lb)30 DUThen right arm kb complex: 5 kb cleans-5…

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November 4, 2019 – Crossfit Fitness Article

November 4, 2019 Skill EMOM for 10 Minutes [odd] 30 seconds of strict pull-ups [even] 30 seconds of push-ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t…

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Thursday, October 31st 2019 – San Francisco CrossFit – Crossfit Fitness Article

Thursday, October 31st 2019 – San Francisco CrossFit Posted October 30, 2019 by Juliet Starrett & filed under Workout of the Day. Crossfit A) 3 sets not for time of: 10 single leg RDLs holding db or kb in each hand8/side heavy single arm db push presses w/1 second hold at top of each rep5 false grip ring pullups *Sub false grip ring rows *20 minute cap B) 1500m row @ 80% effortRest 2 minutesThen 5 rounds of Row 15/12…

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November 5, 2019 – Crossfit Fitness Article

November 5, 2019 Skill Power clean 1-1-1-1-1 We’ll spend a few minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the…

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Monday, November 4th 2019 – San Francisco CrossFit – Crossfit Fitness Article

Monday, November 4th 2019 – San Francisco CrossFit Posted November 3, 2019 by Juliet Starrett & filed under Workout of the Day. Crossfit A) 10 minute EMOM:1 below the knee hang snatch @70%+ B) Comp Train workout “Rug Mouse”20 minute bike for max calories*On the 0-4-8-12-16 minute mark buy in with8 pullups- 8 burpee box jumps-14 db front rack lunges (35-40lb/25-30lb) (walking or in place)*Modify reps of pullups to a set you can do unbroken or at most 2 quick…

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