Community Fitness Davis

Find your fittest self

Author: cfdavis

  • Sunday, January 27th


    Congrats to everyone who competed at the SacTown Throwdown yesterday!! Mike, Ryan, Kaitlyn and Marissa rocked it in the Novice division, Nancy, Erica, Terry and Steve (our friend from CrossFit Solano) did an amazing job in the Masters division and Corey, Sophie, Drew and Kirsten represented CFD for the Open division. Just as important as our teams competing were those that came out to cheer everyone on! You guys make all the hard work a little easier! CFD had a great crowd out and it was such a blast to get to hang out with everyone.  Thank you to everyone who came out and to all of you who competed, you should all be very proud of yourselves. Everyone did so great!! Here are some pics from today. Sorry I wasn’t able to get everyone, there was a lot of running around to catch what we could of everyone competing with multiple workouts running simultaneously all day! 

    sactown throwdown1

    sactown throwdown2

    Strength/Warmup

    Weighted sled pushes and/or pulling and sandbag carries.

    WOD

    Half “Murph”

    800M 
    50 Pull-Up
    100 Push-Ups
    150 Squats
    800M Run 

    Partition the Pull-Ups, Push-Ups and Squats as needed.

  • January 26th 2013

    HAPPY BIRTHDAY GRACE!!!

    It’s our very own Grace’s birthday today! So at her request today’s WOD will be…GRACE! This is a great WOD, have fun and set a new PR! You can also thank Grace for requesting that there be NO BURPEES in the warm up on her birthday! 

    Before we get to the WOD though, your STRENGTH for the day:

    FRONT SQUAT 5×3

    WOD:

    GRACE! 

    For Time:

    30 Clean and Jerks 95/65

    If you’re looking for something to do today, come cheer on the CFD teams that are competing at the SacTown Throwdown today! The heat schedule is here: http://crossfiteastsac.typepad.com/files/std13schedule.pdf.  All info about the event can be found here:http://crossfiteastsac.typepad.com/sactown_throwdown/. You can buy tickets online! Come out and spend the day watching some fun events and hang out! 

  • Friday January 25th

    Happy Friday! 

    Tomorrow is the SacTown Throwdown!! If you haven’t already gotten your tickets you can get them here:http://sttd13.eventbrite.com/  We will have a few tents and a place to hang out between WOD’s, come cheer on our teams!! The Heat Schedule for the weekend is here:http://crossfiteastsac.typepad.com/files/std13schedule.pdf  We have 3 teams competing so we will need a big cheering section! Hope some of you can make it out!! 

    Strength:

    JERK

    Work up to a Heavy Single for the day.  This doesn’t necesarrily mean that you will be going for a new 1RM. We can’t PR everyday! If you’re feeling good, go for it! If not work up to what feels heavy for you today and try to hit each jerk with solid technique. Being able to hit solid and consistant reps right under your PR will eventually equal a new PR.  

    WOD:

    4 Rounds

    12 DB Snatch 45/25

    12 Burpees

    12 Candlestick roll ups or Candlestick roll ups to pistols. 

    HAVE FUN!! And hope to see some of you tomorrow at the STTD!! 

     

  • Thursday, January 24th

    Skill/Strength

    EMOM for 12 
    Hang Squat Snatch Then Squat Snatch from the floor. 

    WOD

    5 Rounds for time of

    10 Thrusters 95/65lbs
    20 Kettlebell Swings 24/20kg
    30 DU’s

  • Wednesday, January 23rd

    Skill/Strength

    Accumulate 1MIN of Handstand, L-Sit, Hollow Rock
    3×5 False Grip Ring Rows
    3×5 Barbell Roll Out
    3×10 GHD Back Extension

    WOD

    30 Situps then 
    —————
    4 rounds each for time of 

    400m Run 
    20 Box Jump 24/20″
    20 Squats
    (Rest enough to achieve the same 400m time on each run) 


    then finish with 
    ————–
    30 Situps

     

     

  • Tuesday, January 22nd

    Strength
    Back Squat 5×3

    WOD
    10-9-8-7-6-5-4-2-1 reps, for time of:

    Dumbbell Push Press, 40/30 lbs
    Weighted Step-ups, 40/30 lbs, 24/20 in

  • MLK Day

    Normal Hours on MONDAY!!! 

    Don’t forget to get your tickets for the SacTown Throwdown this weekend! We are sending 3 teams and would love to have you all out to spectate and cheer everyone on! East Sac always puts on a great event and we will have a few tents, chairs etc. for everyone to hang out between WOD’s.

    Here is the link for tickets: http://sttd13.eventbrite.com/

    Your work for today,

    STRENGTH:

    1RM Power Clean

    12 Min AMRAP

    3,6,9,12…

    2 count lateral bar jumps

    Deadlift 225/155 (Or 50% of 1RM)

    Pull Ups

     

  • Sunday, January 20th

    Nancy Perkins and Greg Burt - Norcal Masters 2013

    Congrats to Greg and Nancy for getting through day one of the Norcal Masters competition.  Nancy is currently in 6th place and Greg is in 12th.  

    Skill 

    Tabata ?

    WOD

    Since Nancy is kickin’ butt at the Masters event in Richmond today we figured it would be a perfect day for:

    “Nancy”!

    5 rounds for time of:
    400M Run
    15 Overhead Squats 95/65 lbs

  • Saturday, January 19th

    Strength
    EMOM For 10 Min

    – Even Minutes: 3 Deadlifts @ 65~75% of 1RM 
    – Odd Minutes: 8 Burpees

    WOD
    AMRAP 10 Min

    6 Pistols (3 ea Leg)
    9 Hang Cleans 95/65#
    12 See the Lights Situps 25/15#

  • Friday, January 18th

    It’s Friday!  There’s some fun stuff coming up over the next few weekends! This Saturday and Sunday Greg and Nancy will be competing at the NorCal Masters competition in Richmond!  

    Tickets can be purchased here:  http://norcalmasters.com/

    Next weekend is the SacTown Throwdown! Come out and cheer on our teams! This event is always a blast and it’s even more fun when we have a big cheering section! Get your spectator tickets here: http://sttd13.eventbrite.com/

    Now for today’s work: 

    Strength:

    8 x 3 Strict Weighted Pullups 

    WOD:
    AMRAP 15 Min 

    200M Run
    10 Power Snatch 95/65
    10 Push ups