Category: Workout of the Day

Gym closed today

Reminder that we are closed today due to poor air quality. We hope to open tomorrow if the air quality improves.

Yoga at 9AM on zoom!

We’re still on for yoga today at 9AM! Hope to see you all there!

Workout of the day

10 rounds of 60 seconds on 30 seconds off
10 walking lunge steps
then
max reps burpees

Workout notes

Looks like we have a few days of poor air quality ahead of us so we’re going to close the gym for Saturday and Sunday with the hopes of reopening on Monday. Meet us on Zoom at 9AM for an at home workout if you can!

Workout of the day

5 rounds of

EMOM for 3 Minutes

5 box jumps
then
1 push jerk + 1 split jerk

rest 1 minute and increase weight between rounds,

Workout notes

If you are doing this at home fire up your “Chief” timer and load up your barbell to an easy weight. You’ll have 19 minutes on the clock for another interval style skill workout. We smashed our legs yesterday so make those first few box jumps carefully! Start out in round one with a nice easy weight that you have warmed up to and attempt to increase after three successful minutes. Ideally you work up to a moderate load after five rounds, the idea here isn’t to hit failure but to challenge yourself in a low intensity format.

Scaling

standard: step ups, same weight across all rounds
rx: 24/20″, building
sport: 24/20″, building
overachiever: 30/24″, building

Workout of the day

AMRAP 20 minutes
death by front squats *

*1 rep in the first minute, 2 in the second, 3 in the third and so on… if you fail to make the required reps in any round start over at 1 and start climbing again.

Workout notes

If you are familiar with this terminology you know we’ll be using an EMOM timer with a prescribed amount of work in each round. At 3-2-1-go… pick up the bar and do 1 front squat, that’s it. Hang around for a while and do 2 on the next minute. Add one rep every round for as long as you can. Expect this to get REAL tough as you get closer to the ten minute mark and those reps start to add up. We’re not requiring that you go “UNBROKEN” so drop the bar whenever needed and just try to get the required work in for that round. As a special CF Davis twist we’re not going to stop after you miss a round. If that happens start over at 1 and keep going until 20 minutes is up. In the end your score will be the total number of reps in the final round you complete. So for example if you finished 18 in a row but then failed on the round of 19, you would do 1 rep in the round of 20 and mark your score as 18.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb
overachiever: 205/145 lb

Workout of the day

10 Rounds of 30s at each station

push press
rest
hang power clean
rest

Workout notes

 Well yesterday was crazy to say the least. Shoutout to anyone who managed to land some squat snatches in that wind before the gym closed. We’re hoping for clearer skies today and don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside! Today’s workout is essentially a 20 minute EMOM. We’ll be doing 10 rounds of 30 seconds of work and 30 seconds of rest alternating between push press and hang power cleans. You can choose to work with a heavier more challenging weight today or something lighter and shoot for a higher rep count. There will most likely not be time for more than one set in such a short interval so keep that in mind. Your score for this workout will be your total push press and hang power clean reps. Thanks for sticking with us through all of this CFD! We love you all!

Scaling

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

Workout of the day

EMOM for 20 minutes

(odd) 1 squat snatch + 1 overhead squat
(even) 2 power snatches

Workout notes

We’re back on the EMOM train as the air quality has been fluctuating quite a bit day to day. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do one squat snatch plus an additional overhead squat. Both of these movements are difficult so spend some time before the workout going over good technique and how to scale to a shallower depth if needed. On the even minutes you will complete two power snatches. The goal of this EMOM should be to add some weight as you go to end up working with a heavier weight than you might use in a workout. Feel free to add a few extra power snatch reps to the even minutes if you find that you need to keep the bar really light to be able to complete the squat snatch and overhead squat. It’s been fun watching you all go for it with the lifting lately! Glad we hit our burpee quota on Saturday before the smoke rolled back in, hoping for clearer skies soon!

Scaling

standard: same weight across all rounds
rx: building
sport: building
overachiever: building

Workout of the day

EMOM for 21 Minutes

(1’s) 1 power clean + hang power clean
(2’s) 1 hang squat clean + front squat
(3’s) 1 squat clean + jerk

Workout notes

The air seems to have taken a turn so we’re starting the week with a skill based workout similar to last week. Reminder that we will be running classes today at 8, 9, 10 and 11am ONLY. There will be no evening classes and no Zoom class today. For our workout we’ll be working on the minute for 21 minutes alternating between three different skills. Each minute has it’s own barbell complex. Pay attention to your weakest lift out of the three minutes when deciding on weight changes. Have fun with this one and challenge yourself to get some weight on the bar if you’re feeling ready! Hopefully this round of smoke passes quicker than the last but for now we’ll enjoy the heavy weights and the lack of heavy breathing!

Scaling

standard: same weight across all rounds
rx: building
sport: building
overachiever: building

Workout of the day

10 rounds for time

10 sumo deadlift high pull
5 strict press

Workout notes

Today’s workout is a ten round task priority couplet of two barbell movements. You have fifteen reps per round and the set sizes are small but performing these movements back-to-back will be tough. Use a weight that is light enough you could get most of the round completed in a small number of sets. If you are new to these movements or this level of training consider cutting the total round count down to seven or even five rounds.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the day

5 rounds for time

200M Uneven farmer carry
20 Burpees

Workout notes

For today’s workout you’ll need to grab two objects and your usual space on the patio. This workout is for time so you’ll be tasked with completing all five rounds if you choose. If you are new to this kind of training consider cutting off a round or two to keep the volume down. Use a pair of dumbbells, kettlebells or split between the two. Start each round with a 200M march down to the cage and back holding your objects while you are making forward progress. Remember to maintain distancing when you are outside of your square. If you are uncomfortable getting out of the square sub out an in place movement like upright rows or sumo deadlift high pull.

Workout of the day

AMRAP in 20 Minutes

10 jumping squats
15 air squats
20 alternating dumbbell or kettlebell snatch

Workout notes

We’re wading back into the metcon pond with this one! The air is finally improving so we’re speeding things up a bit and working with some lighter weights. Today’s workout is a 20 minute AMRAP of jumping squats, air squats and dumbbell snatches. Choose a weight that you’re fairly comfortable with for the snatches or bump the weight up if you want to challenge yourself or keep things on the slower side. Have fun and Happy Friday!

Scaling

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