Crossfit Pistoleros

Forging Elite Athletes

Friday 9/11/26

CFP
WARM UP
3:00 Easy Machine
2 Rounds
10 PVC Pass-Throughs
10 PVC Around the World (Left/right)
10 Dynamic Squat Stretches
10 Ring Rows
2 Rounds with PVC
3 High Hang Muscle Snatches
3 Hang Power Snatch
3 Power Snatches
3 Overhead Squats
3 Rounds with Empty Barbell
3 Power Snatches
3 Overhead Squats
4 Up Down Over Bar

FREEDOM (RX) – 9/11 343 TRIBUTE
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
(Scored by Time)
TIME CAP: 25:00

INDEPENDENCE 
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (135/95)
4 Overhead Squats (135/95)
3 Bar Muscle Ups (or 6 Kipping Chest to Bar)
(Scored by Time)

LIBERTY 
9 ROUNDS FOR TIME
11 Up Downs
3 Dumbbell Power Cleans (Mod)
4 Dumbbell Front Squats (Mod)
3 Jumping Pull-Ups
(Scored by Time)

*Today’s workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001. *

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Cobra to Prayer Stretch
2:00 Bottom of a Squat Hold (laying down, feet against the wall)

Thursday 9/10/26

CFP
WARM UP
2:00 Jump Rope or Machine
2 ROUNDS
10 Banded Lateral Steps Each Direction
8 Alternating Reverse Lunges
10 Dead Bugs
10 Banded Pull-Aparts
2 ROUNDS
20 Double Unders or :20 Practice
25ft Single Arm Waiter Walk Right (light)
25ft Single Arm Waiter Walk Left (light)
5 Empty-Bar Strict Press
Push Press 1×8:
#1: 8 reps
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)

FREEDOM (RX)
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
(Scored by Slowest Set)
TIME CAP: 2:15 – per set 

INDEPENDENCE 
EVERY 3:00 (5 SETS)
36 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (35/25)
36 Double Unders
(Scored by Slowest Set)

LIBERTY 
EVERY 3:00 (5 SETS)
40 Single Unders
50ft Single Dumbbell Walking Lunge (light)
40 Single Unders
(Scored by Slowest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Forearms (each)
1:00 Lacrosse Ball Calves (each)
1:00 Banded Tricep Stretch (each)

Wednesday 9/9/26

CFP
WARM UP
WITH YOUR PARTNER, ON YOUR RACE ROWER
2:00 Easy Row (switch every :30)
2 ROUNDS
10 Alternating Leg Swings (each)
10 Glute Bridges
10 Banded Pull Aparts
5 Inchworms
:20 Squat Hold (heels down)
2 ROUNDS (Each)
:30 Row
-Switch when complete-
*Round 1 easy. Round 2 at your turn pace.

FREEDOM (RX) – SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
5000m Row
(Scored By Time)

TIME CAP: 28:00
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

INDEPENDENCE – SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

LIBERTY
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch

Tuesday 9/8/26

CFP
WARM UP
3:00 Continuous Movement
Easy Jog
Lateral Shuffle
High Knees
Butt Kicks
2 SETS
5 Inchworms
10 Push-Ups
10 Alt. V-Ups
10 Walking Lunges
15 Quick Line Hops
1 SET
4 Slow Box Step-Ups
4 Box Jump + Step Down Slow
4 Box Jump + Step Down Fast
:20 Plank Hold
STRENGTH/SKILL
EVERY 1:00 (6:00)
FREEDOM 
MIN 1 – 1 Wall Walk + :20 Hold at the Top
MIN 2 – 8 GHDs to Parallel or 8 Slow V-Ups
INDEPENDENCE
MIN 1 – 1 Wall Walk + :10 Hold at the Top
MIN 2 – 6 GHDs to Parallel or 6 Slow V-Ups
LIBERTY
MIN 1 – 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 – 8 Alt. V-Ups or 8 Alt. Bike Crunches

FREEDOM (RX)
2:00 AMRAP (6 SETS)
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

INDEPENDENCE 
2:00 AMRAP (6 SETS)
12 GHDs (or 12 V-Ups)
3 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

LIBERTY 
2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups (20/16)
-Rest 2:00 b/t Sets-
(Scored By Total Box Step Ups)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Feet (each)

Monday 9/7/26

CFP
WARM UP
200m Group Run
2 SET
10 Air Squats
10 Walking Lunge with Rotation
10 PVC Front Rack Good Mornings
10 PVC Front Squats
1-2 SET (Time Depending)
5 Empty Bar Front Squats
10 Front Rack Elbow Rotations
5 Paused Front Squats (2-sec pause)
Front Squat 1×8
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
DANIEL – FREEDOM (RX)
FOR TIME
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups
(Scored by Time)
TIME CAP: 25:00 

INDEPENDENCE
FOR TIME
35 Pull-Ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull Ups
(Scored by Time)

LIBERTY
FOR TIME
30 Ring Rows
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
30 Ring Rows
(Scored by Time)

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Banded Shoulder Overhead Distraction
1:00 Spiderman Stretch (each)

Friday 9/4/26

CFP
WARM UP
2 ROUNDS
:45-1:00 Light Jog
10 Alternating Samson Lunges
10 Glute Bridges
10 Deadbugs
10 Air Squats
2 Rounds
100m Build Run
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
3 Hang Squat Cleans
2 Hang Cleans + 1 Front Squat 
EVERY 1:30 (6 SETS)
2 Hang Squat Cleans + 1 Front Squat*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)

FREEDOM (RX) – EVENT 10 | ’26 CFG — RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
TIME CAP: 20:00

INDEPENDENCE 
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)

LIBERTY 
4 ROUNDS FOR TIME
400m Run
8 Dumbbell Hang Power Cleans (light)
8 Dumbbell Front Squats (light)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Stretch (each)
1:00 Calf Stretch (each)
1:00 Barbell Quad Smash (each)

Thursday 9/3/26

CFP
WARM UP
2:00 Ski or Row
2 Rounds
6 Up Downs
10 Roll and Reach
10 Banded Pull Aparts
10 Glute Bridges
2 Rounds
100m Moderate Erg
4 Line Facing Burpees
20 Single Unders
STRENGTH/SKILL
ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice

Freedom – Triple Under Practice
Independence – Double Unders or Crossover Singles Practice
Liberty – Single Under or Crossover Single Practice

FREEDOM (RX) – EVENT 7 | ’26 CFG — SWIM STANDARD
FOR TIME
1000m Row or Ski
40 Line Facing Burpees
750m Row or Ski
30 Line Facing Burpees
500m Row or Ski
20 Line Facing Burpees
250m Row or Ski
10 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.
TIME CAP:22:00

INDEPENDENCE 
FOR TIME
1000m Row or Ski
30 Line Facing Burpees
750m Row or Ski
20 Line Facing Burpees
500m Row or Ski
10 Line Facing Burpees
250m Row or Ski
5 Line Facing Burpees
(Score is Time)
Note: Same distances for all athletes.

LIBERTY 
FOR TIME
800m Row or Ski
20 Up Downs
600m Row or Ski
15 Up Downs
400m Row or Ski
10 Up Downs
200m Row or Ski
5 Up Downs
(Score is Time)
Note: Same distances for all athletes.

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Cobra Stretch

Wednesday 9/2/26

CFP
WARM UP
2 ROUNDS
1:00 Row or Bike (build)
10 Alternating Samson Lunges
10 Scap Pull Ups
5 Inchworm to Push Up
BURGENER WARM-UP x2 (Empty Bar)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatch
3 Snatch Land
3 Snatch Drop
3 Overhead Squat
2 ROUNDS (Empty Bar)
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squat
5 Kip Swings
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch*
5 SETS every 2:00 
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)

FREEDOM (RX) – EVENT 12 | ’26 CFG — THE HOPPER 2026
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Snatch (95/65)
7 Unbroken Hang Power Snatch (95/65)
7 Unbroken Squat Snatch (95/65)
(Score is Time)
TIME CAP 15:00

INDEPENDENCE 
3 ROUNDS FOR TIME
15 Toes to Bar
5 Unbroken Power Snatch (95/65)
5 Unbroken Hang Power Snatch (95/65)
5 Unbroken Squat Snatch (95/65)
(Score is Time)

LIBERTY 
3 ROUNDS FOR TIME
12 Hanging Knee Raises
8 Alt. Dumbbell Power Snatch (light)
8 Alt. Hang Dumbbell Power Snatch (light)
8 Dumbbell Goblet Squats (light)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Banded Overhead Distraction (each)
2:00 Foam Roll Low Back
1:00 Lacrosse Ball Hand (each)

Tuesday 9/1/26

CFP
WARM UP
1:00 Easy Bike
2 SETS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Strict Press
1 SET (Empty Bar)
5-7 Back Squats
5-7 Shoulder Press
5-7 Deadlifts
CrossFit Total – EVENT 3/4/5: THE CROSSFIT TOTAL
FOR LOAD
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
(Score is Total Weight)
*Athletes have 12:00 at each station to establish a heavy lift for each movement.

FREEDOM (RX) – EVENT 13 | ’26 CFG — SPRINT (version)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)

TIME CAP: 4:00

INDEPENDENCE 
FOR TIME
50/40 Calorie Air Bike
(Score is Time)

LIBERTY 
FOR TIME
30/24 Calorie Air Bike
(Score is Time)

Monday 8/31/26

CFP
WARM UP
1:00 Easy Row
2 SETS
10 Alt. Arm Crosses
10 Scap Push Ups
10 PVC Pass Throughs
10 Empty Bar Bent Over Rows
1 SET (Empty Bar or PVC)
8 Push Ups
8 Strict Press
8 Push Press
AUGUST MONTHLY CHALLENGE
2:00 AMRAP
Max Bench Press
(Score is Total Reps)

Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
Retest from August 3, 2026

FREEDOM (RX)
EVENT 1 | ’26 CFG — 2007 HOPPER
1000m Row
5 ROUNDS
25 Pull-Ups
7 Push Jerks (135/95)
(Score is Time)
TIME CAP: 20:00
(Note: 1000m for all athletes)

INDEPENDENCE 
1000m Row
5 ROUNDS
20 Pull-Ups
7 Push Jerks (115/75)
(Score is Time)
(Note: 1000m for all athletes)

LIBERTY 
800m Row
5 ROUNDS
15 Ring Rows
7 Dumbbell Push Press (light)
(Score is Time)
(Note: 800m for all athletes)