Author: cfdavis

Skill
EMOM for 10 minutes
2 power cleans

Spend ten minutes working up in weight for a power clean double. You can choose to hang on to the bar for both reps or drop it between. Both reps will start from the floor. Focus on fast elbows to catch the bar at your shoulders. Even though this isn’t a squat clean you’ll still want to drop under the bar in the same way. The difference is that as soon as you feel the bar hit your shoulder you want to “hit the brakes” to stop where you are rather than traveling all the way into your squat.

Workout of the Day
AMRAP in 12 minutes
6 left arm overhead walking lunge steps
6 burpees
6 right arm overhead walking lunge steps
6 burpees

You’ll need one dumbbell for today’s workout. The overhead position can be tricky but the overhead lunge is probably one of the more manageable ways to have weight overhead. Give it a shot before the workout starts and make sure you can keep your elbow totally locked out and your arm in a good position as you lunge. If it doesn’t go well you can bring the dumbbell down to your shoulder for the lunges rather than holding it overhead. Find a manageable pace on the burpees and try to move quickly as you transition back and forth to the dumbbell.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or with no weight. Check out the notes above for how to scale the workout if the overhead position is tough for you. Otherwise plan to do this workout just as it’s written for everyone in the gym! See you on the leaderboard!

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 squat cleans
(even) 2 push press

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

Today’s workout will be as much of a mental challenge as a physical challenge. You’ll start the first minute of the workout with two squat cleans. The second minute will be two push press, third minute four squat cleans, fourth minute four push press and so on until you either hit twenty four minutes OR are unable to complete the set amount of work in the one minute. If you don’t make it to the end you can take a minute or two off before restarting at two reps and following the same pattern for whatever time is left in the workout. You’ll be choosing your weight based on the push press which should guarantee you have a pretty manageable squat clean weight. You’ll want to make sure you can complete unbroken sets for the push press and some good sets for the squat cleans as well.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the Day
For time (as many times as you choose)
1 mile run

NO REGULARLY SCHEDULED CLASSES TODAY!
Join Coach Ethan as he runs one mile every hour for 24 hours! He will be running 12 of his miles out of the gym starting at 6AM and ending at 5PM. The gym will be open all day for open gym between each mile. Each mile will start on the hour and start and end at the gym. If you’re interested in running additional miles with Ethan make sure to reach out to him! If you can’t run for any reason you can replace the run with a 1600m run or bike while the group is running! How many miles are you in for??

Skill
EMOM for 10 minutes
1 squat snatch + hang squat snatch

You’ll have ten minutes to work up in weight for a squat snatch from the floor followed by a squat snatch from the hang. The goal will be to hold onto the bar after the first lift as you bring it back to the hang for the second lift. If you don’t feel comfortable doing this feel free to drop it between but make sure to start the hang snatch with a snatch grip deadlift and a quick pause at the hang. If you aren’t able to safely overhead squat you can do power snatch plus a hang power snatch today.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6…
power snatch
overhead squat

Lighten your bar up after today’s skill work to find a weight that works for a high rep snatch and overhead squat workout. You’ll want to find a weight that you can complete unbroken set of both movements of. If one of the two movements are more difficult for you make sure to base your weight choice off of whatever is harder. In a workout like this you’ll want to be smart about when you take breaks. Make sure you are ready for a set of overhead squats when you complete your final power snatch for each round. If you aren’t able to overhead squat safely you can switch these out for front squats! Your score for this workout will be whatever round you complete both movements of plus any extra reps in the next round.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a dumbbell, kettlebell or barbell. If you are working with a dumbbell or kettlebell you may want to switch the overhead squats out for goblet squats. Overhead squats are already difficult on their own but doing them with just one arm can be even harder. The snatches can be alternating and you can follow the same rep scheme as written just do your best to keep the work as even as possible between each arm. Your score for this workout will be whatever round you complete both movements of plus any extra reps in the next round. See you on the leaderboard!

Skill
10 x 1 wall walk

Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done. The focus here should be on quality of reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall. You can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical.

Workout of the Day
AMRAP in 20 minutes
400M run
21 push-ups
12 front rack walking lunge steps

We have a long workout on the menu today. You will be working for 20 minutes total on this difficult triplet. Start each round with a 400m run and finish each round with a moderate set of push-ups and a large set of heavy lunges. The benchmark weight is on the higher side but that doesn’t mean you should be using a “max” effort type weight. Load up the bar to a difficult weight but one you could easily do while fresh. Focus on your form during both the lunge and the push-up. The best goal for your push-ups is to have the hips, shoulders, and knees in a straight line and rising off of the floor at the same time. No snaking, sagging, or arching if you want to make those push-ups difficult.

standard: 135/95 lb.
rx: 155/105 lb.
sport: 185/125 lb.
overachiever: 205/145 lb

CFD at Home:
Just like yesterday, today’s workout can be done with a dumbbell or kettlebell or with no weight at all! Running and push-ups are something we can all do at home so the question is what to do with the lunges. Since the benchmark load is on the higher side if you have a barbell you can try using just a dumbbell or kettlebell held in the front rack position and double the reps. If you don’t have weight to use, mark off a 100′ distance and head down and back or do 50 reps. Today’s score will be your total rounds plus any extra reps. Don’t forget to post your score on the leaderboard!

Skill
10×3 Weighted Strict Pull-Ups

Take your time working your way through ten sets of three strict pull-ups. These can be done with a band or even as ring rows if you aren’t quite ready for unassisted pull-ups yet. Whether you’re using a band or not the goal should be to keep things as strict as possible. Try not to use the bounce of the band or a kip from your legs to get your chin over the bar. If three is too many sets of two or even as many singles as you can get through in the time available is a great option to get some good strict work in. As always work through the full range of motion from a full straight arm hang at the bottom to your chin clearly breaking the plain of the bar at the top. If you’re ready for it feel free to make things a bit harder with a weight vest or weight attached to a belt.

Workout of the Day
AMRAP in 12 minutes
9 box jumps
6 one arm alternating devil press

Grab a box you are comfortable jumping to and one dumbbell for today’s workout. The rounds will go by quickly so focus on quick transitions between your box and your dumbbell. The devil press is basically a burpee with a dumbbell snatch at the end. You’ll alternate hands every rep for the snatch so practice the transition from rep to rep so that you don’t have to focus too much on this when you are tired. Have fun and move fast!

standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45
overachiever: 30/24″, two arm devil press 50/35 (if DB’s are available)

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or with no weight at all! The devil press is basically a burpee with a dumbbell or kettlebell snatch at the end. You’ll alternate hands every rep for the snatch so practice the transition from rep to rep so that you don’t have to focus too much on this when you are tired. If you have a dumbbell you can keep your hand on the dumbbell for the burpee but if you are working with a kettlebell just do your burpee next to the kettlebell before bringing your feet up towards the kettlebell for the snatch. If you don’t have a box to jump to you can find something to step up to or something to jump over. Broad jumps are also a great option in place of box jumps! Today’s score will be your total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
On a clock set for 21 minutes:
7 minutes
wall ball shots
7 minutes
kettlebell swings
7 minutes
double unders

Today we’ll be working on a twenty one minute clock through three separate seven minute AMRAPS. Each seven minutes will only feature one movement and your goal will be to rack up as many reps as possible of that movement. Scaling this workout will most likely come into play when you get to the double unders. Because it’s just an AMRAP don’t feel any pressure to get a lot of reps here. If you are still working on this skill you can use the seven minutes to stay as relaxed as possible and focus on getting a handful of quality attempts in. If you are sure you won’t be successful at any double unders consider grabbing an assault bike and shooting for max calories in seven minutes or singles with a drag rope can be a great option too. Your score for today will be total reps after twenty one minutes of work.

standard: 14/10 lb, 24/16 kg
rx: 20/14lb, 28/20 kg
sport: 30/20 lb, 32/24 kg
overachiever: 30/20 lb, 40/32 kg

CFD at home:
If you have a medicine ball, kettlebell and jumprope you can follow today’s workout as written! If you don’t have those things don’t worry we’ve still got a fun workout for you! The wallballs can be switched to either jumping squats, light thrusters or goblet squats depending on what equipment you have. Kettlebell swings can also be done with a dumbbell or alternating dumbbell hang cleans or snatches are also a great sub here. If you have a jumprope you can spend your final seven minutes working through as many double unders or single unders as possible. If you don’t have a jumprope you can choose from mountain climbers or lateral hops! There is no rest between each seven minutes so take short rests when needed throughout the twenty one minute workout. Your score for today will be total reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 push jerk + 1 split jerk

Last week we got some good practice with the split jerk during a workout. This week we’ll break it down a bit as a part of today’s skill work. Every minute on the minute for ten minutes you will be cleaning the bar up to your shoulders and then completing one push jerk and one split jerk. You will bring the bar back down to your shoulders between reps but not all the way back down to the floor. The only difference between a push jerk and a split jerk is the position that you catch the bar in. Focus on a vertical dip and drive before moving your feet into either the power position or a split. While your feet are moving your arms should be quickly punching out straight so that when your feet land your elbows are already fully locked out. Be smart about weight jumps and only go up if you are nailing both lifts!

Workout of the Day
AMRAP in 10 minutes
5 power cleans
15 sit-ups or 10 toes to bar

Lighten your bar a bit after the skill work to get to a good working weight for today’s ten minute AMRAP. Plan to start with a weight that you feel like you could do five touch and go power cleans with. You don’t have to stick with this the whole time but it should be a possibility. For the other part of the workout you will get to choose your own adventure between sit-ups or toes to bar. Toes to bar will make things a bit more difficult when it comes to gripping the bar and the barbell so take that into account if you’re choosing these. Whatever you choose do your best to keep moving and have some fun! Happy Monday!

standard: 115/85 lb.
rx: 135/95 lb.
sport: 135/95 lb.
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will most likely want to adjust to power clean reps just a bit to make sure you don’t feel like you’re doing sit-ups for ten minutes. If your dumbbell or kettlebell is pretty light you could do ten alternating reps every round rather than five. If your dumbbell or kettlebell feels heavy today you can just bump up the reps to six to keep things even between your arms. You’ll most likely be doing fifteen sit-ups every round unless you’ve got a spot at home for toes to bar. Either way move fast, have fun and see you on the leaderboard!

Workout of the Day
10 rounds of 30 seconds at each station
thrusters
rest
lateral burpees over the bar
rest

We’ve got a classic combo to start off Sunday. You’ll only need a light barbell for the ten rounds of burpee and thruster intervals. Your bar should be light enough that you feel comfortable doing large sets of thrusters without needing to put the barbell down during your thirty second work period. Get your heart rate up before this workout starts and make sure to try a few reps of both the thruster and the burpee. Keep your burpees as fast as possible and use the thirty second rest period to recover! Your score will be total reps today.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 lb
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can switch arms every round for the thrusters. If your weight feels a bit heavy for thrusters leave the weight out of it and do jumping squats instead! Burpees can be done in place or add a lateral jump over your dumbbell or kettlebell after each burpee if you want to mix things up. Your score today will be total reps.

Workout of the Day
AMRAP in 20 minutes
3-6-9-12-15 …
squat snatch

200m run after every round

If you like squat snatching get ready for some fun! Choose a medium weight for yourself that you feel comfortable and confident working with for a high rep workout. These reps should be mostly singles or small sets if you’re up for it. Squat snatching is highly technical and demands a lot of mobility so if you aren’t able to safely complete this lift you will want to switch the squat snatches out for power snatches. If you aren’t able to run choose a distance on the bike that takes roughly one minute.

standard: 95/65 lb
rx: 115/85 lb
sport: 155/105 lb
overachiever: 185/135 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you may want to plan for power snatches instead of squat snatches. If you opt for power snatches with your DB or KB you can alternate arms every rep and adjust the rep scheme a bit to keep things even between both arms:
10-20-30-40-50…
If you can do squat snatches with your DB or KB you can keep the rep scheme as written. Your run after each round should take roughly one minute. If you don’t have a place to run you can switch this out for a bike or row distance that takes one minute if you have access to that or choose from the following movements to complete after each set of snatches:
12 broad jumps
20 step ups
30 mountain climbers
7 burpees
Pick your poison! Have fun and see you on the leaderboard!