Crossfit Pistoleros

Forging Elite Athletes

Friday 7/24/26

CFP
Warm Up
2:00 Easy Run or Machine
Then
2 Rounds
20m High Knees
20m Butt Kicks
20m High Skips
10 Air Squats
10 PVC Pass-Throughs
10 PVC Overhead Squats
Then
2 Rounds
5 PVC Muscle Snatch
5 PVC Snatch Balance
5 PVC Overhead Squats
100m Moderate Run

FREEDOM (RX) – NAUGHTY NANCY
AMRAP 20:00
600m Run
25 Overhead Squats (135/95)
(Score is Rounds + Reps)

INDEPENDENCE 
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
(Score is Rounds + Reps)

LIBERTY
AMRAP 20:00
400m Run
25 Dumbbell Goblet Squats (Light)
-Rest :30 b/t Rounds-
(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Pancake-Stretch (against wall)
1:00 Lacrosse Ball Shoulders (each side)

Thursday 7/23/26

CFP

CFP: Please join us for our annual “Robert Rosas” WOD

In memory of Border Patrol Agent Robert W. Rosas.

Rosas

For Time

2.55 Mile Run

51 Push-Ups

51 Sit-Ups

51 Kettlebell Swings

51 Wallballs

51 Double-Unders

 

 

Warm Up
2:00 Cardio Choice (Bike or Row Suggested)
Then immediately into…
3 SETS
10 Glute Bridges
10 Dead Bugs
10 PVC or Empty Bar Good Mornings
5 PVC or Empty Bar Deadlifts
4 Lateral Up Downs over PVC or Bar
Into…
2 SETS (time depending)
5 Deadlifts @ Light Load
3 Lateral Burpees Over Bar
*Move right into the Barbell Skill Session with a light bar after the warm-up
Deadstop Deadlift 
5×3
Deadstop Deadlift @70-80% or RPE 8
(Score is Weight)

FREEDOM (RX) – CFG 8.4 HEAVY
5 ROUNDS FOR TIME
5 Deadlifts (315/225)
10 Lateral Burpee Over Bar
(Scored by Time)

TIME CAP: 10:00

INDEPENDENCE 
5 ROUNDS FOR TIME
5 Deadlifts (275/185)
10 Lateral Burpee Over Bar
(Scored by Time)

LIBERTY 
5 ROUNDS FOR TIME
8 Deadlifts (Moderate)
8 Up Downs
(Scored by Time)

OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose (each side)
1:00 Banded Hamstring Stretch (each side)

Wednesday 7/22/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
5 Pike Push Ups
5 Box Jump Overs (low)

FREEDOM (RX) – THE END:

3:00 / 6:00 / 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)

INDEPENDENCE 
3:00 / 6:00 / 12:00 AMRAP
15/12 Calorie Row
25 Wall Balls (20/14)
15 Toes to Bar
25 Box Jumps (24/20)
15 Kettlebell Sumo Deadlift High Pull (53/35)
25 Burpees
15 Shoulder to Overhead (115/75)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)

LIBERTY 
3:00 / 6:00 / 12:00 AMRAP
10/8 Calorie Row
20 Wall Ball Thrusters (light)
10 Hanging Knee Raises
20 Box Step Ups (20/16)
10 Kettlebell Sumo Deadlift High Pull (light)
20 Up Downs
10 Dumbbell Push Press (moderate)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)

OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each side)
2:00 Low Back Foam Roll

Tuesday 7/21/26

CFP

PUENTES

For Time

-7 Wall Walks

-503m Run with Partner*

-21 Burpee box Step-ups with Partner*

-503m Run with Partner*

-20 Kettlebell Swings

-503m Run with Partner*

-15 Over head Walking lunges (15 per Leg)

-503m Run With Partner*

*Partner for this work out will be a 53/35lb kettlebell.

 

———————————————————————————————————————————————————————-

Warm Up
1:30 Cardio Choice
Then Into…
2 SETS
8 Hollow Rocks
8 PVC Pass Throughs
8 PVC Overhead Squats
8 PVC Overhead Alt Reverse Lunges
25ft Bear Crawl
Then Into…
1 SET (Time Depending)
10 V-Ups (or GHDs)
8 Empty Bar Overhead Alt Reverse Lunges
:20 HS Kick-Ups, HS Wall Hold or Box Pike Hold
STRENGTH/SKILL
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom – Handstand Walk or Handstand Hold
Independence – Kick-Ups/Box Pike Walk
Liberty – Bear Crawl/Wall Walk

FREEDOM (RX) – MIDLINE MARCH:
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge* (115/75)
(Scored by Time)
*OR 16 Overhead Alt. Lunges

INDEPENDENCE 
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
*OR 16 Overhead Alt. Lunges

LIBERTY 
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 5 Inchworms)
50ft Plate Walking Lunge (light)*
(Scored by Time)
*OR 16 Plate Alt. Lunges

OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)

 

 

Monday 7/20/26

CFP
Warm Up
1:30 Cardio Choice
Then Into…
2 SETS
8 PVC Pass Throughs
8 Ring Rows
8 Empty Bar Romanian Deadlifts
8 Empty Bar Hang Muscle Cleans
16 Alt. Elbow Punches w/ Bar
Then Into…
1-2 SETS (Time Depending)
5 Hang Power Cleans (Light Weight)
:10-:20 Top of the Ring Hold or :30 Plank Hold
STRENGTH/SKILL
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill

Freedom – Kipping Ring Dip (Cycling)
Independence – Top of the Ring Hold (Slow negative)
Liberty – Box Dip (1-2 feet on the box)

ELIZABETH: Part 1 – FREEDOM (RX)
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
-Rest until the 10:00 mark-

INDEPENDENCE:
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips
(Scored by Time)
-Rest until the 10:00 mark-

LIBERTY:
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Bar Push Ups
(Scored by Time)
-Rest until the 10:00 mark-

Part 2: FREEDOM (RX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)

INDEPENDENCE:
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)

LIBERTY:
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (Moderate)
(Scored by Weight)

OPTIONAL COOL DOWN
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
2-3 SETS
1:00 Frog Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-

Friday 7/17/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 PVC Pass Throughs
10 PVC Muscle Snatches
10 Air Squats
5 Inchworms + Push Up
5:00–10:00
3 Rounds
3 PVC High Hang Power Snatches
3 PVC Hang Power Snatches
3 PVC Power Snatches
2 Burpee Facing PVC
3 Kip Swings

Workout Prep:
2 Sets
1 Power Snatch @ Workout Weight
2 Bar Facing Burpees
3 Toes to Bar
• Practice being smooth from one to the next and ensure a clear path from station to station.

3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
We Find It’s Always Better to Fire People On a Friday – FREEDOM (RX):
EVERY 3:00 (5 SETS)
3 Power Snatch (155/105)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
TIME CAP: 2:00

INDEPENDENCE:
EVERY 3:00 (5 SETS)
3 Power Snatch (115/75)
9 Bar Facing Burpees
12 Toes to Bar
(Score is Slowest Time)
(KG conv: 52.5/35)

LIBERTY:
EVERY 3:00 (5 SETS)
6 Dumbbell Alt Snatch (Mod)
8 Up-Downs
10 Hanging Knee Raises
(Score is Slowest Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
1:00 [Band Bicep Stretch](https://www.youtube.com/watch?v=KDJVWyJnaHM)
*Rest as needed between sides, movements and sets.

Thursday 7/16/26

CFP
Warm Up
10:00 Flow
0:00–2:00 Easy Jog
2:00–5:00
2 Rounds
10 Leg Swings (each)
10 Walking Lunges
25ft Butt Kicks
25ft High Knees
5:00–10:00
3 Rounds
30 Single Unders
100m Run (easy-moderate pace)

Workout Prep:
2 Rounds
100m Run
10 Double Unders
• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately.

Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

WORKOUT – Freedom (Advanced):
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)

Independence:
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)

Liberty:
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders

Did You See My Memo? – FREEDOM (RX):
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
TIME Cap: 20:00

INDEPENDENCE:
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)

LIBERTY:
FOR TIME
600m Run
125 Single Unders
400m Run
100 Single Unders
200m Run
75 Single Unders
100m Run
(Score is Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
[Crossover Symmetry Recovery](https://www.youtube.com/watch?v=Y80mRnwkGGk&t=11s) – 6 second negative each exercise
2 Sets
1:00 [Toe Elevated Knee Over Toe Stretch](https://www.youtube.com/watch?v=XxffX4skFwA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=21)
1:00 [Posterior Hip Stretch](https://www.youtube.com/watch?v=_p09fVGemrg&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=10)
*Rest as needed between sides, movements and sets.

Wednesday 7/15/26

CFP
Warm Up
9:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretches
5 PVC Front Rack Lunges
5:00–9:00
3 Rounds
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
100m Moderate Row

Workout Prep:
1 set
100m Row
2 Front Squats @ Workout Weight
• Remember, the squat clean counts as one front squat.

Squat Clean + Front Squat 5×2
10:00 EMOM
MIN 1 – 1 Squat Clean + 1 Front Squat (building)
MIN 2 – :30 Row (moderate)
(Score is Weight)
I Believe You Have My Stapler! – FREEDOM (RX):
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
TIME CAP: 20:00

INDEPENDENCE:
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor

LIBERTY:
FOR TIME
10-8-6-4-2
Dumbbell Front Squats (light-moderate)
300m/250m Row after every set

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch](https://youtu.be/nS1xJ_ymEuU)
1:00 Calf Smash
*Rest as needed between sides, movements and sets.

Tuesday 7/14/26

CFP
Warm Up
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
5 Pike Push Ups
5 Box Jump Overs (low)

Workout Prep:
1 Round
4 Box Jump Overs
3 Pull Ups
2 Strict Handstand Push Ups

Hi, My Name is Steve – FREEDOM (RX):
AMRAP 20:00
21 Box Jump Over (24/20)
15 Pull Ups
9 Strict Handstand Push Ups
(Score is Rounds + Reps)

INDEPENDENCE:
AMRAP 20:00
15 Box Jump Over (24/20)
12 Pull Ups
9 DB Strict Press or 6 Strict Handstand Push Ups
(Score is Rounds + Reps)

LIBERTY:
AMRAP 20:00
15 Box Step Overs (20)
12 Jumping Pull Ups or Ring Rows
9 DB Strict Press (Light)
(Score is Rounds + Reps)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Elbow to Floor Stretch](https://youtu.be/BCLpXrT3SjI)
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
*Rest as needed between sides, movements and sets.

Monday 7/13/26

CFP
Warm Up
8:00 Flow
0:00–2:00
Easy Air Bike
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
10 Glute Bridges
10 Alternating V-Ups
5:00–8:00
2 Rounds
5 PVC Box Squats (Strength height)
6 Alternating Dumbbell Snatches (light)
20 seconds Moderate Bike

Workout Prep:
2 Rounds
10 second Calorie Air Bike (build in pace)
4 Alternating Dumbbell Snatches (build in weight)
4 Sit Ups

Box Squat 3×10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
Sounds Like Somebody’s Got a Case of the Mondays! – FREEDOM (RX):
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

INDEPENDENCE:
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike
20 Dumbbell Alt Snatch (35/25)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

LIBERTY:
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Jefferson Curl](https://www.youtube.com/watch?v=OCgO96FgnTE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=20)
1:00 [Forearm Smash](https://www.youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12)
*Rest as needed between sides, movements and sets.