Crossfit Pistoleros

Forging Elite Athletes

Tuesday 8/4/26

CFP
WARM UP
2:00 Easy Jog or Machine Choice
Then Into…
2 ROUNDS
10 Burpees
10 Alternating Leg Swings (each)
10 Scap Pull-Ups
5 Kip Swings
Then Into…
1-2 ROUNDS (w/ Empty or Light Bar)
5 Front Squats
5 Thrusters
100m Build-Up Run (to workout pace)
Front Squat 1×8
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)

FREEDOM (RX)
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
25 Thrusters (115/75)
(Scored by Time)

TIME CAP: 10:00 PER ROUND/ 20:00 TOTAL  

INDEPENDENCE 
2 ROUNDS FOR TIME
800m Run
40 Toes to Bar
25 Thrusters (95/65)
(Scored by Time)

LIBERTY 
2 ROUNDS FOR TIME
600m Run
30 Hanging Knee Raises
20 Dumbbell Thrusters (light)
(Scored by Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Active Prayer to Cobra Stretch

Monday 8/3/26

CFP
WARM UP
1:30 Cardio Choice
AMRAP x 5 MIN
10 Banded Pull-Aparts
10 Banded Pass Throughs
10 Alt. Elbow Punches
10 Empty Barbell Press
Then Into…
1-2 ROUNDS
5 Lateral Burpees Over Bar
5 Empty Barbell Hang Power Cleans
5 Push Ups
AUGUST MONTHLY CHALLENGE
2:00 AMRAP
Max Bench Press
(Score is Total Reps)

Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75

FREEDOM (RX)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (155/105)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)

INDEPENDENCE 
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (135/95)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)

LIBERTY 
5 SETS (2:00 AMRAP)
8 Lateral Up Downs Over Dumbbell
10 Dumbbell Hang Power Cleans (light)
Max Knee Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Pec (each)
1:00 Lacrosse Ball Tricep (each)
2:00 Box PVC Shoulder Stretch

Friday 7/31/26

CFP
WARM UP
2:00 Easy Jog
Then Into..
2 ROUNDS
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
Then Into…
2 ROUNDS
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
 
WORKOUT Part 1 –FREEDOM (RX)
FOR TIME
1 Mile Run
(Score is Time)
TIME CAP: 10:00
-Rest Until 15:00 Mark then Complete-

INDEPENDENCE
FOR TIME
1 Mile Run
(Score is Time)-Rest Until 15:00 Mark then Complete-

LIBERTY 
FOR TIME
800m Run
(Score is Time)
-Rest Until 15:00 Mark then Complete-

WORKOUT Part 2 – FREEDOM (RX)
FOR TIME
50 Bench Press (155/95)*
*Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.
TIME CAP: 10:00 min
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
50 Bench Press (135/85)*
*Workout starts with 10 Russian KB Swings (53/35) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)

LIBERTY
FOR TIME
50 DB Bench Press (Moderate)*
*Workout starts with 5 Russian KB Swings (Mod) and complete 5 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)

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

Thursday 7/30/26

CFP
WARM UP
2:00 Cardio Choice
Then Into…
2 SETS
10 PVC Pass Throughs
10 PVC Around the Worlds (each)
10 Air Squats
3 Inchworms
Then Into…
1-2 SETS (PVC or Empty Bar)
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Snatch
5 Snatch Press Behind Neck
5 Overhead Squats
5 Drop Snatches (catch 2in dip, progressively get lower, 5th rep full squat)
3 Position Power Snatch 1×3
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)

FREEDOM (RX)
12:00 AMRAP
3 Squat Snatch (135/95)
6 Overhead Squats (135/95)
9 Bar Facing Burpees
(Score is Rounds + Reps)

INDEPENDENCE 
12:00 AMRAP
3 Power Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees
(Score is Rounds + Reps)

LIBERTY 
12:00 AMRAP
3 Power Cleans (light)
6 Front Squats (light)
9 Up-Downs
(Score is Rounds + Reps)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Squat Hold (wall)
1:00 Banded Shoulder Distraction (each)

Wednesday 7/29/26

CFP
WARM UP
2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull Ups
5 Kip Swings
10 Band Pull Aparts
5 Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises
Deadlift 1×3
ON A 15:00 CLOCK
Establish 3RM Deadlift*
(Score is Weight)

FREEDOM (RX)
2 SETS
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
TIME CAP: 18:00

INDEPENDENCE 
2 SETS
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
-Rest 2:00 b/t Sets-
(Score is Total Time)

LIBERTY 
2 SETS
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
-Rest 2:00 b/t Sets-

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)

Tuesday 7/28/26

CFP
WARM UP
2:00 Bike
Then Into…
AMRAP x 5 MIN
10 PVC Pass Throughs
10 Scap Push Ups
10 Plank Shoulder Taps
10 Sit Ups
25ft Bear Crawl
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 – 3 Kick Ups + 2-3 second descent*
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 – :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold

FREEDOM (RX)
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs

INDEPENDENCE 
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)

LIBERTY 
20:00 AMRAP
15/12 Calorie Air Bike
10 Sit-Ups
10 DB Push Press (light)
(Score is Rounds + Reps)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 PVC Passes
2:00 Updog to Down Dog

Monday 7/27/26

CFP
WARM UP
1:30 Cardio Choice
Then Into…
2 SETS
10 Air Squats
10 Hollow Rocks
10 Glute Bridges
10 Box Jump Step Ups
10 Barbell Good Mornings
Then Into…
1 SET
20 Alt. Elbow Punches
10 Empty Bar Front Squats
10 Box Jumps
Back Squat 1×3
ON A 15:00 CLOCK
Establish 3RM Back Squat*
(Score is Weight)

FREEDOM (RX)
27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)
(Score is Time)

TIME CAP: 13:00

INDEPENDENCE 
27-21-15-9-9
Front Squat (75/55)
Box Jump (24/20)
(Score is Time)

LIBERTY 
21-15-9-6-6
Dumbbell Front Squat (light)
Box Step Up (20/16)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)

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