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Workout of the Day

July 5, 2020

Sunday super zoom

10 rounds of 1 minute on 30 seconds off

30 mountain climbers
then
max reps of v-ups

Workout notes

Just a reminder that the gym will be closed today for cleaning. We’ll be holding a zoom class at 9AM and hope to see you all there! We’ll have fifteen minutes on the clock today for an interval style workout with a hefty buy in for each round. You’ll have one minute to knock out as many v-ups as possible after starting the minute with thirty mountain climbers

Scaling

Scale the mountain climbs by volume. Your goal should be to finish your set with more than thirty seconds left to work on v-ups. V-ups can be scaled by pulling your legs and/or arms in.

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Workout of the Day

July 4, 2020

Workout of the day

AMRAP in 30 Minutes

5 pull-ups
10 push-ups
15 air squats

Workout notes

Today’s workout is a classic workout. You might recognize the format as Cindy. Today we’re adding an extra ten minutes to what is normally a twenty minute workout. We know you’ve missed the pull-up bar so we’re giving you a little extra time to re-familiarize your self. All joking aside because we’re workout for a fairly long duration you should pace your self from the beginning.

Scaling

standard: banded pull-ups, knee push-ups, air squat
rx: kipping pull-up, push-up, air squat
sport: chest to bar pull-ups, push-ups, alternating pistols
overachiever: chest to bar pull-ups, push-ups, alternating pistols all w/vest

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Workout of the Day

July 3, 2020

Workout of the day

Every 90s for 12 rounds
20 double unders
then
1 squat clean & jerk

2 minutes rest
then
AMRAP in 5 Minutes

front rack walking lunge steps

Workout notes

Build up to a heavy clean and jerk today. You will have twelve chances today, add weight strategically! Create a pre-lift routine (stance, grip, shoulders back, gaze forward, etc.) and execute it before each lift. After twelve rounds, you will have two minutes to rest and load your barbell for front rack walking lunge steps. Then you will knock out as many lunges as possible in five minutes. Sustainable set sizes will be crucial to minimizing your rest here.

Scaling

standard: single unders, 75/55 lb
rx: double unders, 95/65 lb
sport: drag rope, 115/85 lb
overachiever: drag rope, 155/105 lb

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Workout of the Day

July 2, 2020

Workout of the day

10 rounds for time

15 Sit-Ups
10 db hang clean and jerk

Workout notes

Today’s workout is a ten round burner with a big emphasis on core work and your proficiency with a dumbbell. Each round has the same number of reps so pace yourself and try to work at a consistent pace. Each round would take a bout a minute “unbroken” so start by working at a sustainable pace and do your best to keep the same split times throughout.

Scaling

standard: light enough to do at least 5 unbroken c&j throughout
rx: 50/35 lb
sport: 50/35 lb
overachiever: 50/35 lb

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Workout of the Day

July 1, 2020

Workout of the day

EMOM for 8 minutes

3 front squats

then

for time

21-15-9
push presses
burpees

Workout notes

Today’s workout has two parts. We have a short skill session with eight opportunities to work up to a strong effort three rep front squat. followed up with a short sprint. For the skill work start with a squat clean as your first rep, or power clean the bar and adjust your stance and/or grip before knocking out three squats. After you finish the strength work for the day prep for a short high intensity sprint of push presses and burpees. The goal for this workout is to move fast. To get the most out of this workout start fast and finish fast.

Scaling

standard: vanilla burpees, 95/65 lb
rx: lateral burpees over the bar, 115/85 lb
sport: lateral burpees over the bar, 115/85 lb
overachiever: lateral burpees over the bar, 115/85 lb

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Workout of the Day

June 30, 2020

Workout of the day

for time
21-18-15-12-9-6-3
Box jumps
Power snatches

Workout notes

Today’s workout is a task priority couplet with a descending rep scheme. Descending rep schemes are designed to decrease the amount of work cone in each round in order for you to keep the intensity high.

Scaling

standard: step ups or box jumps, 65/45 lb
rx: 24/20″, 75/55 lb
sport: 24/20″, 95/65 lb
overachiever: 30/24″, 115/85 lb

Categories
Workout of the Day

June 29, 2020

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Looking forward to another great week at CFD!

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Schedule change

We’ve removed the 9:30AM outside option and added outdoor slots for 6,7,8,9 and 11 AM on a matted surface just outside of the roll up doors. We will be zooming the 9AM class from inside the gym as well.

Workout of the day

5 Rounds of 3 minutes on 1 minute off

15 Wall ball shots
5 Power cleans

Workout notes

Wall ball shots are back! If you were lucky enough to have a medicine ball in quarantine you are probably sick of these but we’re excited to see how much you have improved. The rest of us have been chomping at the bit to throw something at the wall. We’ll score today’s workout “chief”style. That means you’ll start each three minute work period with the wall ball shots and recored your total rounds and reps for each mini-amrap. When the workout is over you’ll have five scores that you will add up to get your total number of rounds and additional reps.

Scaling

standard: light enough to do a couple of rounds unbroken when fresh
rx: 20/14 lb, 135/95 lb
sport: 20/14 lb, 155/105 lb
overachiever: 30/20 lb, 185/135 lb

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Workout of the Day

June 28, 2020

Sunday Super Zoom

EMOM for 16 minutes

(1’s) russian twists
(2’s) max effort plank
(3’s) hollow rocks
(4’s ) rest

Workout notes

The gym is closed today for reorganization and cleaning so we are at home again for another bodyweight special. If you have a ball or a light object you can use that for the russian twists or just tap your hands on the ground for each rep. We have a ton of core work today and not much rest considering how difficult each of these movements are. You most likely won’t be breathing heavy for this workout but you will feel it! Add rest where you need to and try work at a sustainable effort for all four rounds.

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Workout of the Day

June 27, 2020

Haven’t we had enough barbell?

10 rounds for time
30 double unders
10 thrusters 95/65 lb

20 minute time cap

Workout notes

Just when you thought the barbell was going away for a while we are giving you the opportunity suffer through a hundred thrusters. Load your bar up to a light weight and grind through ten rounds of this beast. Ideally you could do a few rounds unbroken if you wanted to. There’s no need to go unbroken for any rounds and breaking up each set of ten into smaller chunks might be a good idea. We just don’t want you to go so heavy that you can’t do a set unbroken. We’ll have a 20 minute cap in case this gets out of control.

Categories
Workout of the Day

June 26, 2020

Where’s The Barbell?

AMRAP 20 minutes

10 alternating dumbbell snatches
20 push-ups
30 step-ups

Workout Notes

We will be using a dumbbell today! Start with ten alternating dumbbell snatches. Choose a weight that you can maintain unbroken sets throughout. Move on to twenty push-ups. Scale by elevating your hands onto your box or by dropping down to your knees. Finally, finish with thirty step ups! Let your coach know if you have any questions.