WORKOUT
With a Partner
Partner 1 (Machine)
3 Rounds on the Bike
3 Rounds on the Ski
3 Rounds on the Rower
Partner 2 (Switch, target time 90 seconds)
6 Burpees
12 Sit Ups
18 Kettlebell Swings
Target Time: 30:00-35:00
1 Round = Both Partners complete machine
After 3 Rounds, record calories and move to next machine
After 9 Rounds (both Partners have done 3 times on each machine), record finish time
TEMPO BENCH PRESS
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
WORKOUT
FREEDOM (RX)
"STRICT CINDY"
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
LIBERTY (Beginner)
20:00 AMRAP
5 Ring Rows
7 Knee Push-Ups
9 Air Squats
(Score is Rounds + Reps)
STRENGTH/SKILL
ON A 10:00 CLOCK...
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk
WORKOUT
COMPETE (RX+)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (155/105)
FREEDOM (RX)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (135/95)
(Scored by Slowest Set)
INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)
LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
300m Run
12 Hang Dumbbell Power Cleans (light)
(Scored by Slowest Set)
Target Time per set: 1:50-2:15
Time Cap per set: 2:30
WORKOUT
FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
35-25-15-5
Wall Ball (14/10)
Toes to Bar
LIBERTY (Beginner)
FOR TIME
30-20-10-5
Wall Ball or WB Thruster (light)
Hanging Knee Raises
Target Time: 7:30-9:30
Time Cap: 14:00
STRENGTH/SKILL
ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
WORKOUT
COMPETE (RX+)
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs (24/20)
50 Alt. Dumbbell Snatch (70/50)
25 Burpee Box Jump Overs (24/20)
75/60 Calorie Row
FREEDOM (RX)
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs (24/20)
50 Alt. Dumbbell Snatch (50/35)
25 Burpee Box Jump Overs (24/20)
75/60 Calorie Row
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
60/48 Calorie Row
20 Burpee Box Jump Overs (24/20)
40 Alt. Dumbbell Snatch (35/25)
20 Burpee Box Jump Overs (24/20)
60/48 Calorie Row
LIBERTY (Beginner)
FOR TIME
50/40 Calorie Row
15 Up Downs + Box Step Ups (20/16)
30 Alt. Dumbbell Snatch (light)
15 Up Downs + Box Step Ups (20/16)
50/40 Calorie Row
Target Time: 15:00-17:00
Time Cap: 23:00
STRENGTH/SKILL
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead
*Start Moderate and Build to Heavy
(Score is Heaviest Weight)
WORKOUT
COMPETE (RX+)
7 ROUNDS
7 Deadlifts (315/205)
7 Strict Handstand Push Ups
FREEDOM (RX)
7 ROUNDS
7 Deadlifts (275/185)
7 Handstand Push Ups
(Score is Time)
INDEPENDENCE (Intermediate)
7 ROUNDS
7 Deadlifts (225/155)
5 Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)
LIBERTY (Beginner)
7 ROUNDS
7 Deadlifts (light)
7 Dumbbell Strict Press (light)
Target Time: 6:00-8:00
Time Cap: 12:00
NO CLASSES
WORKOUT
50 Rounds - With a Partner
Heavy Farmer's Carry
-into-
6 Sumo KB High Pulls (53/35)
6 Russian KB Swings (53/35)
6 KB Goblet Squats (53/35)
*Partners switch at the end of each round
Time Cap: 30:00
WORKOUT
COMPETE (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
FREEDOM (RX)
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (135/95)
4 Overhead Squats (135/95)
3 Bar Muscle Ups
(Scored by Time)
INDEPENDENCE (Intermediate)
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (115/75)
4 Overhead Squats (115/75)
3 Bar Muscle Ups (or 6 Kipping Chest to Bar)
LIBERTY (Beginner)
9 ROUNDS FOR TIME
11 Up Downs
3 Dumbbell Power Cleans (Mod)
4 Dumbbell Front Squats (Mod)
3 Jumping Pull-Ups
*Today's workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001. *
Target Time: 17:00-19:00
Time Cap: 25:00
Push Press
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)
*Retest from 8/6
WORKOUT
COMPETE (RX+)
EVERY 3:00 (5 SETS)
65 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
65 Double Unders
FREEDOM (RX)
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
INDEPENDENCE (Intermediate)
EVERY 3:00 (5 SETS)
36 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (35/25)
36 Double Unders
LIBERTY (Beginner)
EVERY 3:00 (5 SETS)
40 Single Unders
50ft Single Dumbbell Walking Lunge (light)
40 Single Unders
Target Time per set: 1:35-1:50
Time Cap per set: 2:15
September Monthly Challenge
FREEDOM (RX)
"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).
INDEPENDENCE (Intermediate)
"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 (Beginner)
"SEPTEMBER MONTHLY CHALLENGE"
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).
STRENGTH/SKILL
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups
INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups
LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches
WORKOUT
COMPETE (RX+)
2:00 AMRAP (6 SETS)
20 GHDs
25' Unbroken HS Walk
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
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 (Intermediate)
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-
LIBERTY (Beginner)
2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups (20/16)
-Rest 2:00 b/t Sets-
Target # of reps: 120-140
Minimum # of reps: 60-90
NO CLASSES
LumberJack 20
For time:
20 deadlifts
Run 400 meters
20 kettlebell swings
Run 400 meters
20 overhead squats
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps
Run 400 meters
20 dumbbell squat cleans
Run 400 meters
F: 185-lb deadlifts, 53-lb kettlebell, 75-lb overhead squats, 20-inch box, 30-lb dumbbells
M: 275-lb deadlifts, 70-lb kettlebell, 115-lb overhead squats, 24-inch box, 45-lb dumbbells
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
The Lou
44 Rounds
With a Partner, alternating rounds
4 Wallballs (20/14)
4 Pull-ups
4 Burpees
4 Dumbbell Snatches (50/35)
Time Cap: 40 min The Lou, named in honor of Lou Gehrig and inspired by his Yankees' jersey number, 4, is a partner workout featuring 44 rounds of 4 reps each of wallballs, pull-ups, burpees, and dumbbell snatches. Partners split the work and persevere to honor Lou's legacy and support the fight against ALS.
Hang Clean + 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)
Workout
COMPETE (RX+)
EVENT 10, 2026 CFG: RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
FREEDOM (RX)
EVENT 10, 2026 CFG: RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)
INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (135/95)
LIBERTY (Beginner)
4 ROUNDS FOR TIME
400m Run
8 Dumbbell Hang Power Cleans (light)
8 Dumbbell Front Squats (light)
Target Time: 14:00-16:00
Time Cap: 20:00
Strength / Skill
ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice:
Freedom (Advanced) - Triple Under Practice
Independence (Intermediate) - Double Unders or Crossover Singles Practice
Liberty (Beginner) - Single Under or Crossover Single Practice
Workout
FREEDOM (RX)
EVENT 7, 2026 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.
INDEPENDENCE (Intermediate)
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
LIBERTY (Beginner)
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
Target Time: 15:00-17:00
Time Cap: 22:00
Power Snatch + Hang Power Snatch + Snatch
EVERY 2:00 (5 SETS)
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)
Workout
FREEDOM (RX)
EVENT 12, 2026 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)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
15 Toes to Bar
5 Unbroken Power Snatch (75/55)
5 Unbroken Hang Power Snatch (75/55)
5 Unbroken Squat Snatch (75/55)
LIBERTY (Beginner)
3 ROUNDS FOR TIME
12 Hanging Knee Raises
8 Alt. Dumbbell Power Snatch (20/15)
8 Alt. Hang Dumbbell Power Snatch (20/15)
8 Dumbbell Goblet Squats (20/15)
Target Time: 8:00-10:00
Time Cap: 15:00
The 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.
Workout
FREEDOM (RX)
EVENT 13, 2026 CFG : SPRINT (version)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
INDEPENDENCE
FOR TIME
40/30 Calorie Air Bike
(Score is Time)
LIBERTY
FOR TIME
30/24 Calorie Air Bike
(Score is Time)
Target Time: 2:30-3:00
Time Cap: 4:00
August Monthly Challenge
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
Workout
COMPETE (RX+)
EVENT 1 , 2026 CFG: 2007 HOPPER
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
25 Pull-Ups
7 Push Jerks (135/95)
FREEDOM (RX)
EVENT 1 , 2026 CFG: 2007 HOPPER
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
20 Pull-Ups
7 Push Jerks (115/75)
(Score is Time)
(Note: 1000m for all athletes)
INDEPENDENCE (Intermediate)
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
15 Pull-Ups
7 Push Jerks (95/65)
LIBERTY (Beginner)
FOR TIME
800m Row
Immediate Into...
5 ROUNDS
15 Ring Rows
7 Dumbbell Push Press (25s/15s)
(Note: 800m for all athletes)
Target Time: 14:00-18:00
Time Cap: 20:00