Community Fitness Davis

Find your fittest self

Author: cfdavis

  • March 28, 2025

    Skill

    4 rounds:
    1:15 of calories
    0:15 rest
    1:15 of plank or rest
    0:15 rest

    This is the last in this progression of machine intervals with an optional plank; if you plan on going hard on the machine, then rest in the opposite 1:15 interval so that you can recover enough to keep your pace. If you want to do the plank, then you’ll need to dial back the intensity on the machine a little bit so that you have enough energy to hang on to that every round. Record the sum of all of your calories. Note that this is the same total work time on the machine as last week (5 minutes), so a great goal would be to meet or exceed whatever you go then.

    Workout of the Day

    AMRAP in 10 minutes:
    12 power cleans
    20 push ups

    Choose a barbell weight that has you doing steady singles the whole time. Do your best to find a sustainable and consistent cadence on the lifts, and then try not to fall off too much on the push ups.

    standard: 95/65
    rx: 135/95
    sport: 155/105
    metcon: 4:00 on, 2:00 off, 4:00 on

  • March 27, 2025

    Skill

    10 minutes of handstand practice

    We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of difficulty.

    Box shoulder stand
    Box pike handstand hold
    Wall walk
    Handstand kick up against the wall
    Cartwheel
    Crow stand
    Freestanding handstand kick up practice
    Handstand walk
    Freestanding handstand hold
    Freestanding sequence: Hold, short walk, pirouette, repeat
    Ramp/Stairs
    Stairs/Ramp

    Workout of the Day

    AMRAP in 10 minutes:
    7 strict pull ups
    10 power snatches

    Grab a barbell heavy enough that you want to break up the power snatches into sets, but light enough that you aren’t forced into singles for at least the first half of the workout. Scale the strict pull ups to banded pull ups or ring rows if needed; they shouldn’t take more than about 45-60 seconds to finish each round.

    standard: 65/45
    rx: 95/65
    sport: 115/85
    metcon: 5×1:20 on, 0:40 off

  • March 26, 2025

    Skill 

    10 minutes of handstand practice

    We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of difficulty.

    Box shoulder stand
    Box pike handstand hold
    Wall walk
    Handstand kick up against the wall
    Cartwheel
    Crow stand
    Freestanding handstand kick up practice
    Handstand walk
    Freestanding handstand hold
    Freestanding sequence: Hold, short walk, pirouette, repeat
    Ramp/Stairs
    Stairs/Ramp

    Workout of the Day 

    AMRAP in 10 minutes:
    7 strict pull ups
    10 power snatches

    Grab a barbell heavy enough that you want to break up the power snatches into sets, but light enough that you aren’t forced into singles for at least the first half of the workout. Scale the strict pull ups to banded pull ups or ring rows if needed; they shouldn’t take more than about 45-60 seconds to finish each round.

    standard: 65/45
    rx: 95/65
    sport: 115/85
    metcon: 5×1:20 on, 0:40 off

  • March 25, 2025

    Skill

    6 rounds:
    2 tempo strict ring dips
    3-8 regular strict ring dips

    Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

    Rest about 90 seconds between rounds

    Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. Using a band will be a better scaling option than keeping feet on the floor so that your consistency in the tempo dips is better round to round.

    Record the total number of regular dips (not tempo) that you complete.

    Workout of the Day

    For time:
    500 meter run
    25 devil presses
    25 toes to bar
    25 devil presses
    500 meter run

    17 minute time cap

    Modify the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 reps; you’re only doing 25 total reps, so try to push the pace on those. Keep it steady on the first round of running and devil presses, picking it up on the back half if you’ve got gas in the tank.

    standard: 35/20
    rx and sport: 50/35
    metcon: 3x 3:00 on, 1:00 off

  • March 24, 2025

    Skill

    EMOM for 10 minutes:
    Hang power snatch
    Power snatch
    Overhead squat

    We’re working our way down into the overhead squat after the power snatch today; focus on your balance, lockout, and stability, and never go so low or so heavy that any of those start to suffer.

    Workout of the Day

    4 rounds:
    1 minute of front rack lunges
    1 minute of calories
    2 minutes to complete a 200 meter run

    Scale the run distance so that you have about 1 minute of rest at the end of the 2 minute interval once you make it back. Use a barbell that lets you hit sets of at least 8-10 on the lunges. Add up only your lunges and calories at the end of the workout, and make sure you save a bit of energy for that last run!

    standard: 85/55
    rx: 115/85
    sport: 135/95
    metcon: 4×2:00 on, 2:00 off

  • March 23, 2025

    March 23, 2025

    Workout of the Day

    AMRAP in 24 minutes:
    400 meter run
    30 air squats
    30 sit ups

    Hang on to steady and full range of motion squats and sit ups, and do your best to keep a quick pace on the run; this workout is designed so that the run is the main energetic focus, so don’t let yourself check out and totally relax on it. 24 minutes is a long time, but challenge yourself by keeping a strong pace every time you head out the door.

    standard, rx, and sport: as written
    metcon: 6×3:00 on, 1:00 off

  • March 22, 2025

    March 22, 2025

    Workout of the day

    4 rounds, 4 minutes on, 1 minute off:
    10 push ups
    20 step ups (unweighted)
    At the start of each 4 minute interval, complete a 200 meter farmer’s carry (one KB, one DB)

    Add up your rounds and your reps at the end of the workout, Chief-style.

    Scale the push ups so that you don’t break down to singles until the very end of each interval, if at all. Consider using your step up box to scale the push ups!

    standard: 35/20 pound DB, 16/12 kg KB, 20/12 inch box
    rx: 50/35 pound DB, 24/16 kg KB, 24/20 inch box
    sport: 50/35 pound DB, 24/16 kg KB, 24/20 inch box, hold your dumbbell for the step ups
    metcon: 4×4:00 on, 1:00 off

  • March 21, 2025

    March 21, 2025

    Skill

    5 rounds:
    1 minute of calories
    15 seconds of rest
    1 minute of plank or rest
    15 seconds of rest

    We’re bumping up the time domain of the hard effort on the machine from 45 seconds to a minute each round, but you only need to do 5 rounds this week instead of 6. Try to hold close to the same pace as last week. If you were pushing to your limit last week, you may have to drop the power output by 5-10% for this.

    Record total calories.

    Workout of the Day

    AMRAP in 15 minutes:
    20 lunges
    15 Russian kettlebell swings
    10 burpee box jumps

    You’ll likely already be pretty tired from the skill work if you pushed hard on it, so consider dialing back the intensity on this workout and taking it at a conversational pace. If you didn’t go too crazy on the skill work, feel free to push it! Go heavier on the Russian swings than you would on full range of motion swings, and stay focused and precise on landing each burpee box jump as your legs tire out.

    standard: 20/12 inch box, 16/12 kg KB
    rx: 24/20 inch box, 28/20 kg KB
    sport: 24/20 inch box, 32/24 kg KB
    metcon: 3×4:00 on, 1:00 off

  • March 20, 2025

    March 20, 2025

    Skill

    5 rounds:
    1 minute supine plank on the boxes
    Max L-hang or tuck hang from the bar

    Rest about 90 seconds between rounds.

    Try doing the supine planks with a slightly heavier weight on the hips than you did two weeks ago; you might surprise yourself with what you can hold!

    For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.

    Workout of the Day

    AMRAP in 8 minutes:
    40 crossovers
    12 push jerks

    Both movements in this AMRAP are tough ones, so be mindful about your scaling today. Modify the jump rope volume and difficult to something that you can finish in 45 seconds or less each round. Scale the push jerk weight so that you can always complete the 12 reps in 3 or fewer sets.

    standard: 85/55
    rx: 115/85
    sport: 135/95
    metcon: 8×0:50 on, 0:10 off

  • March 19, 2025

    March 19, 2025

    Skill

    Front squat
    3 sets of 10 reps

    Try to use the same weight as two weeks ago, or about 65% of your max. Rest 2-3 minutes between sets, and don’t go so heavy that you start losing good positioning at the tail end of your 10 reps.

    Workout of the Day

    For time:
    10-20-30-40
    Medicine ball sit ups
    Wall balls

    15 minute time cap

    Pick a medicine ball that lets you hang on to quick sets of 5-10 reps on the wall balls. Using the ball on the sit ups will keep your shoulders in a pretty fatigued state, so don’t expect to feel quite as strong on your wall balls. If you’re looking for an extra challenge, check out the rep scheme in the sport option!

    standard: 12/8
    rx: 20/14
    sport: 20/14, rep scheme: 10-20-30-40-50
    Metcon: 4×2:00 on, 0:30 off

    skillcon

    AMRAP in 5 minutes
    7 toes to bar
    7 push ups
    rest 2 minutes
    AMRAP in 5 minutes
    7 deadlifts 185/125 lb.
    7 hang power cleans 185/125 lb.
    rest 2 minutes
    AMRAP in 5 minutes
    double DB devil press 40/25 lb.