Crossfit Pistoleros

Forging Elite Athletes

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)

 

Friday 8/28/26

CFP
WARM UP
2 ROUNDS
:40 Easy Row
20 Single Unders
8 Alternating Samson Lunges
10 Banded Pull Aparts
8 Plank Shoulder Taps
2 ROUNDS
:30 Row Building Pace
20 Single Unders + 10 Double Under Attempts
5 Empty Bar Strict Press
 
Push Press 1×6
EVERY 2:00 (4 SETS)
6 Push Press
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)
TIME CAP: 25:00

INDEPENDENCE 
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)
(Scored by Time)

LIBERTY 
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)
(Scored by Time)

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

Thursday 8/27/26

CFP
WARM UP
2 ROUNDS
:40 Easy Air Bike
10 Alternating Box Step Ups
10 Alternating Samson Lunges
10 Glute Bridges
10 Cossack Squats
2 ROUNDS
:30 Air Bike Building Pace
8 Box Step Overs
8 Lateral Lunges
8 Tempo Air Squats
1 ROUND
:20 Workout Pace Air Bike
4 Box Jump Overs (low box)
5 Empty Bar Back Squats

FREEDOM (RX)
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack
TIME CAP: 2:30 Per Set

INDEPENDENCE 
EVERY 4:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
(Scored by Slowest Set)
*Bar comes from the rack

LIBERTY 
EVERY 4:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)
(Scored by Slowest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)

Wednesday 8/26/26

CFP
WARM UP
3 ROUNDS
:30 Row or Bike (build each round)
7 Banded Good Mornings
7 Banded Hamstring Curls (each leg)
7 Banded Hip Bridges
5 Inchworm to Push Up
2 ROUNDS
:20 Wrist Rocks (each direction)
8 Scap Push Ups
5 Box Pike Push Ups
3 Kick Ups to the Wall
25ft Single DB Front Rack Lunge (light)
25ft Single DB Trap Hold Lunge (light)
STRENGTH/SKILL
EVERY 1:00 (8:00)
MIN 1 – 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives

FREEDOM (RX)
2 SETS
50ft Single DB Walking Lunge (70/50)
21 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
15 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
9 Strict Handstand Push Ups
50ft Single DB Walking Lunge (70/50)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
TIME CAP: 8:o0 Per Set (19:00 Overall)

INDEPENDENCE 
2 SETS
50ft Single DB Walking Lunge (50/35)
12 Strict Handstand Push Ups OR 12/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
9 Strict Handstand Push Ups OR 9/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
6 Strict Handstand Push Ups OR 6/arm Single DB Strict Press
50ft Single DB Walking Lunge (50/35)
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)

LIBERTY 
2 SETS
50ft Walking Lunge
21 Single DB Single Press (light)
50ft Walking Lunge
15 Single DB Strict Press (light)
50ft Walking Lunge
9 Single DB Strict Press (light)
50ft Walking Lunge
-Rest 3:00 b/t Sets-
(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 Couch Stretch (each)
1:00 Banded Hamstring Stretch (each)
1:00 Banded Overhead Distraction (each)

Tuesday 8/25/26

CFP
WARM UP
1:30 Cardio Choice
2 SETS
:20 Dead Hang
5 Scap Push Ups
5 Hollow Rocks
5 Scap Pull Ups
5 Up-Downs
5/5 PVC Around the Worlds
1 SET
5 Kip Swings or Dynamic Swings
5 Kipping Knee Raises
5 Burpees to Bar
FREEDOM (RX) – “BAR TO BAR”
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)
TIME CAP: 16:00

INDEPENDENCE 
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)

LIBERTY 
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
(Scored by Time)

STRENGTH/SKILL
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Prayer Stretch
2:00 Lacrosse Ball Shoulders

Monday 8/24/26

CFP
WARM UP
1:30 Easy Jog
2 SETS
10 Air Squats
8 Burpee Over Bar (Empty Bar)
6 Barbell Romanian Deads
4/4 Front Rack Elbow Rotations
1 SET (Empty Bar)
5 Front Squats
5 Strict Press
5 Push Press
5 Deadlifts
5 Hang Power Clean
5 Push Press
Front Squat 1×6
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)

FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
TIME CAP: 16:00

INDEPENDENCE
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)

LIBERTY 
FOR TIME
400m Run
15 DB Clean and Push Press (light)
400m Run
12 DB Clean and Push Press (light)
400m Run
9 DB Clean and Push Press (light)
* Unbroken Clean and Push Press, 200m Penalty Run each break
(Score is Time)

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

Friday 8/21/26

CFP
WARM UP
2:00 Easy Machine
2 ROUNDS
10 Roll and Reach
10 Glute Bridges
8 Alternating Samson Lunges
8 Scap Pull Ups
2 ROUNDS
5 Empty Bar Good Mornings
5 Empty Bar Deadlifts
5 Ring Rows
5-10 Second Ring Support Hold (tip toes)

FREEDOM (RX)
9-7-5
Ring Muscle-Up
Deadlift (315/205)
(Score is Time)
TIME CAP: 8:00 

INDEPENDENCE 
9-7-5
Bar Muscle-Up*
Deadlift (255/175)
*Option for 18-14-10 Chest to Bar
(Score is Time)
KG: 115/80

LIBERTY 
9-7-5
Push-Up + Jumping Pull-Up*
Deadlift (Moderate)
*1 Rep = 1 Push-Up + Jumping Pull-Up
(Score is Time)

Deadlift 1×1
(Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Triceps (each)