Joining CrossFit Davis is Easy

Contact us via phone or email to set up a complimentary one hour one on one Intro Session. During this session:
- We get to know one another. This is not some globo gym where you're anonymous.
- You learn about CrossFit and experience a CrossFit workout for yourself. The workout is scaled to your current ability as necessary.
- We evaluate your fitness level and give you feedback.
- You have some fun! CFD is a place where people work hard AND have fun. When's the last time you got applause or a high five for doing a workout? Happens here all the time.

Email us at info@crossfitdavis.com | Call us at 530-757-2460 | Book it online

Recent Entries

February 8, 2010

Workout of the Day

We do a lot of 500m rows, some 1K rows and the occasional 2K row. The 2K is a beast. To hit a "good" time of seven minutes, you need to average 1:45 / 500m splits. This is no easy task. Sure you could just keep attacking it and hoping to get better -- but there are better ways. Weigh in with your thoughts about how to approach a goal time of seven minutes and bring up any carryover to other WODs you might see from said approach.

Today's Workout

B A S E L I N E

For Time

500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Post Times to Comments

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February 7, 2010

Workout of the Day

Alex H. had a full day on Saturday. He took on the daily WOD rx'd and then rowed a 2K with the big boys at the Golden State Rowing Championships -- bringing down a 7:14. Great work! A sub-seven 2K row cannot be far off at all -- and that's a pretty respectable number for a non-rower.

Today's Workout

5 L holds on parallettes. Rest between holds as needed.

Total the time from your five holds together and do as many 95 lb / 65 lb overhead squats as possible in that time.

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February 6, 2010

Workout of the Day

Max PR'd on his Fight Gone Bad score by 20 points with a 311. Not too shabby considering he did not have someone setting the rower from him. He kinda flew out of the rack on the last round of Push Presses....

Today's Workout:

Five rounds for time of:

155 pound Thruster, 5 reps (105 lbs - female)
5 Muscle-ups
Run 400m

Post time to comments.

Scaling Ideas:

Level 1

Five rounds for time of:

135 pound Thruster, 5 reps (85 lbs - female)
5 Muscle-ups
Run 400m

Level 2

Five rounds for time of:

85-105 pound Thruster, 5 reps (55-70 lbs female)
5 Muscle-ups
Run 400m

Level 3

Four rounds for time of:

20-35 pound Thruster, 5 reps
X Muscle-up Subs
Run 200-400m

Level 4

Three rounds for time of:
pvc-15 pound Thruster, 5 reps
X Muscle-ups Subs
Run 200m

Subs

Subs.
The typical sub for muscle ups is 4:1 pull-ups and ring-dips to muscle-ups. If you cannot do pull-ups or dips the typical subs for those are:

Pull ups
Beginner pull ups or assisted pull ups
Ring Dips
Bar Dips or Bench dips

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February 5, 2010 : Snatch MetCon

Workout of the Day

Brian, pictured below, has been training with us for five months. It's been great watching the progress he's made in that short time. Like a lot of people when they first start out with CrossFit, flexibility was an issue. A below parallel squat was impossible and an overhead squat was not even on the radar. Just a few months later he's stronger (put up a 475lb deadlift recently) and his flexibility has improved drastically over the past 30 or so days. He's now squatting to proper depth, developing his overhead squat and working his way through the benchmark WODs. The next few months should see him turn another corner and start heading toward's that place with a French name, LeGit.

Today's Workout

Seven rounds for time of:
95/65 pound Power snatch, 7 reps
95/65 pound Snatch balance, 7 reps
95/65 pound Overhead squat, 7 reps

Post time to comments.

Scaling Ideas:

Scaling 1

Five rounds for time of:
95/65 pound Power snatch, 7 reps
95/65 pound Snatch balance, 7 reps
95/65 pound Overhead squat, 7 reps

Scaling 2

Seven rounds for time of:
65/75 pound Power snatch, 7 reps
65/75 pound Snatch balance, 7 reps
65/75 pound Overhead squat, 7 reps

Scaling 3

Three to Five rounds for time of:
20-30 pound Power snatch, 7 reps
20-30 pound Snatch balance, 7 reps
20-30 pound Overhead squat, 7 reps

Scaling 4

Three rounds for time of:
pvc-10 pound Power snatch, 7 reps
pvc-10 pound Snatch balance, 7 reps
pvc-10 pound Overhead squat, 7 reps

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February 4, 2010 : GAMETIME

Workout of the Day

Scott coached Bob H. to a max deadlift attempt the other day. Bob pulled up 263 lbs! Whoa! Everyone was pretty much beside themselves when it happened -- especially Bob!

Click to Enlarge