Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • March 10, 2013

    Skill

    Use 10 Min to establish a new PR at an Unbroken Double Under Pyramid.

    Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

    WOD

    “Cindy”

    AMRAP in 20 Minutes

    of 

    5 Pull-Ups
    10 Push-Ups
    15 Squats

     

  • March 9, 2013

    Reminder that Open WOD 13.1 is happening today at CFD! Show up by noon to get ready to warm up, get a heat assignment and go over the standards for judging. Can’t wait to watch everyone go hard!

    Skill

    2K Meter Row for Time

    WOD

    AMRAP in 8 minutes of 

    10 Power Cleans 115/75lbs
    10 Front Squats
    10 Push Press
    10 Back Squat
    10 Push Press
    10 Deadlifts

  • March 8, 2013

    Awesome job to everyone who has hit Open WOD 13.1 so far! You guys are doing great! We’ll see the rest of you on Saturday to get this one done! Show up at noon to start getting warmed up and get assigned to a heat. We will need everyone to help judge eachother as well.  If you are competing in the Open and haven’t already read this post,  Read it now! It will hopefully answer any questions/concerns you are having about the Opens and will give you an idea of what to expect over the next 5 weeks. Rest, Mobilize and hydrate! We’ll see you Saturday! 

    Strength

    Back Squat 5×2  ~ 80% of your max

    WOD

     

    21 Hang Power Clean 95/65lbs
    15 Pistols
    18 Hang Power Clean 95/65lbs
    12 Pistols
    15  Hang Power Clean 95/65lbs
    9 Pistols

     

  • March 7, 2013

    Strength

    1RM Snatch

    WOD

    EMOM  for 12 Minutes

    5 Kettlebell Snatch (switching arms each round)
    15 Squats
    Max Pushups

     

    Your score is your total number of pushups.

  • March 6, 2013

    Tonight the 5:30 class with have special guest Mark Bell from Super Training gym in Sacramento.  This class will run differently than other classes for the day.  Show up ready to lift heavy and get some help with your deadlift! Mark is one of the best in Power Lifting and we are really lucky to have him coming out! This class may run a little over an hour, but the 6:30 class will still run as usual.  Hope to see you guys! 

    Strength

    1RM Weighted Pull-up

    or 5×3 with as little resistance as possible.

    WOD

    5 rounds for Time

    30 Double Unders
    10 Deadlifts 185/135lbs

    Oh ya. The first Open WOD will be released today at 5 pm! Check the website for more info about what to expect from the 2013 Opens! 

  • March 5, 2013

    Hey guys!! We’re super excited that THIS WEDNESDAY Mark Bell will be in the gym for the 5:30 class helping you all out with your deadlifts! Mark Bell is one of the best is Power Lifting and is coming out from Super Training gym in Sacramento to teach us a thing or two about lifting heavy!! We are really lucky to have Mark coming out to work with us! Show up ready to lift big and plan to stay until about 7.  Our 6:30 class will run as usual.  
     

     

    Strength

    1RM Split Jerk

    WOD

    3 rounds for time of

    20 Kettlebell Swings 24/16kg
    20 Toes-To-Bar
    200M Run

    Also, Don’t forget Weightlifting club is tonight at 5:30!  We focus on the Snatch and Clean & Jerk.  WOD times are at 4:45 and 6:30!

     

     

     

  • March 4, 2013

    Thanks to everyone who helped, offered help or stopped by this weekend! We can’t wait for you guys to see the finished product! Have fun breaking in the new gear!

    Strength

    Working from the floor.

    EMOM  For 8 Minutes do 2 Front squats ~ 85%  of 1 RM Power Clean

    WOD

    AMRAP in 15 minutes

    3-6-9-12… of 

    Burpee
    Games standard Box Jump 24/20″ (no pogo)
    Pull- Up 

  • March 3, 2013

    Skill

    Max Unbroken Wallballs ( no resting between reps). If you hit 150 reps congrats you are probably ready for the opens.

    WOD

    100M Uneven farmer carry. 
    50 Air Squats
    100M Run  
    50 Pushups
    100M Run backwards
    30 Kettlebell Swings
    100M Run Backwards
    30 Tire Jumps
    100M Run
    20 Uneven Weighted Lunges
    100M Uneven Farmer Carry

  • March 2, 2013

    Today the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual.

    Skill

    Tabata Hollow Rock
    Tabata Super Man

    WOD

    800M Run

    25 Box Jumps
    50 Sit-ups
    20 Box Jumps
    40 Sit-ups
    15 Box Jumps
    30 Sit-ups
    10 Box  Jumps
    20 Situps

    800M Run

  • March 1, 2013

    Happy Friday everyone!
    You may notice some changes happening in the gym over the next couple of days. We are really excited to be making some big improvements around the gym so that we can bring you guys the best gym possible!

    On Saturday the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual. Sunday classes will be held out in the back of the gym. It looks like the weather will be beautiful so plan to have some fun in the sun with Alex on Sunday at 11 or 12!

     

    Strength

    5 x through the following barbell complex for max effort.  Each exercise is performed one after the other without resting the bar on the ground. 

    Power clean
    Front Squat
    Push Press
    Back Squat 
    Push Press

     

    WOD

    3 Rounds for time

    10  Power Cleans 135/95lbs
    15  Bar Facing Burpees
    20  2-Count Mountain Climbers