Crossfit Pistoleros

Forging Elite Athletes

Monday 9/21/25

CFP
WARM UP
2:00 Easy Row
2 ROUNDS
7 Banded Pull Aparts
7 Banded Face Pulls
7 Banded Straight-Arm Pulldowns
5 Scap Push Ups
5 Push Ups
2 ROUNDS
5 Burpees
:45 Row, building pace

FREEDOM (RX)
FOR TIME
50 Push-Ups
2000m Row
TIME CAP: 12:00
(Scored by Time)

*All athletes same 2k distance.

INDEPENDENCE
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)

LIBERTY 
FOR TIME
30 Push-Ups
1500m Row
*All athletes same 1.5k distance.
(Scored by Time)

STRENGTH/SKILL (Post Workout)
15:00 EMOM
MIN 1 – Max Bench Press or Max DB Bench
MIN 2 – Max Strict Pull-Ups
MIN 3 – Rest
(Score is Total Reps)

Options for Loading:
Barbell – 185/115, 155/95, 135/85
DBs – 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Triceps (each

Friday 9/18/26

CFP
WARM UP
2:00 Row
2 ROUNDS
10 Banded Pull Aparts
8 Scap Pull Ups
8 Push-Ups
10 Dynamic Squat Stretches
10 Alternating Samson Lunges
2 ROUNDS
5 Empty-Bar Bench Press
3 Strict Pull Ups or Ring Rows
3 Hand Release Push Ups
10 Air Squats
Tempo Bench Press 1×5
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)

FREEDOM (RX) – STRICT CINDY
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)

INDEPENDENCE 
20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)

LIBERTY 
20:00 AMRAP
5 Ring Rows
7 Knee Push-Ups
9 Air Squats
(Score is Rounds + Reps)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Pec (each)

Thursday 9/17/26

CFP
WARM UP
2:00 Easy Run
2 ROUNDS
10 Banded Pull Aparts
10 Plank Shoulder Taps
10-20 sec Handstand Hold / Box Pike Hold
2 ROUNDS
100m Build Run
5 Empty Bar High Hang Muscle Cleans
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/Waiter Walk

FREEDOM (RX)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (135/95)
(Scored by Slowest Set)
TIME CAP: 2:30 Per Set

INDEPENDENCE 
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)
(Scored by Slowest Set)

LIBERTY 
EVERY 3:30 (5 SETS)
300m Run
12 Hang Dumbbell Power Cleans (light)
(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 Forearm Smash (each)
1:00 Banded Hamstring Stretch
1:00 Lacrosse Ball Calves (each)

Wednesday 9/16/26

CFP
WARM UP
2 ROUNDS
10 Alternating Lateral Bounds (stick the landing)
10 Glute Bridge Marches (5 each)
10 Air Squats
5 Broad Jumps
2 ROUNDS
10 Banded Pull Aparts
10 Hollow Rocks
10 Kip Swings
10 Air Squats
2 ROUNDS
5 Wall Balls (light ball)
3 Kip Swings + 3 Knees to Elbow
5 Wall Balls (workout ball, workout target)
5 Toes to Bar (workout variation)
5 Empty Bar Back Squats

FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)
Time Cap: 14:00

INDEPENDENCE 
FOR TIME
35-25-15-5
Wall Ball (20/14)
Toes to Bar
(Score is Time)

LIBERTY 
FOR TIME
30-20-10-5
Wall Ball or WB Thruster (light)
Hanging Knee Raises
(Score is Time)

Back Squat 1×3
ON 15:00 CLOCK (Post-Workout)
#1: 3 reps
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch

Tuesday 9/15/26

CFP
WARM UP
EVERY 1:00 FOR 10:00
MIN 1 → :45 Easy Row
MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges
MIN 3 → 8 Up Downs + 4 Box Step Ups
MIN 4 → 10 Dead Bugs + 10 Glute Bridges
MIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8 Light Alt. Dumbbell Snatches
MIN 6 → :45 Row, gradually building pace
MIN 7 → 10 Good Mornings + 10 Bird Dogs
MIN 8 → 6 Burpee Box Step Overs or Burpee Box Jump Overs
MIN 9 → 10 Light Alt. Dumbbell Snatches
MIN 10 → :45 Row @ intended Opening Workout Pace

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)
Time Cap: 23:00

INDEPENDENCE
FOR TIME
60/48 Calorie Row
20 Burpee Box Jump Overs (24/20)
40 Alt. Dumbbell Snatch (50/35)
20 Burpee Box Jump Overs (24/20)
60/48 Calorie Row
(Score is Time)

LIBERTY
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
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
2:00 Overhead Squat on Wall
1:00 Pigeon Pose on Box (each)

Monday 9/14/26

CFP
WARM UP
1:30 Cardio Choice
2 SETS
10 Good Mornings
8 Air Squats
6 Inchworm + Push Up
8 Scap Push Ups
10 Alt. Samson Lunges
1 SET (Empty Barbell)
5 Deadlifts
5 Clean Deadlifts
5 Clean High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Strict Press5 Push Press
3 Power Clean + Push Jerk
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)

FREEDOM (RX)
7 ROUNDS
7 Deadlifts (275/185)
7 Strict Handstand Push Ups
(Score is Time)
Time Cap: 12:00

INDEPENDENCE 
7 ROUNDS
7 Deadlifts (225/155)
5 Strict Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)
(Score is Time)

LIBERTY
7 ROUNDS
7 Deadlifts (light)
7 Dumbbell Strict Press (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 Couch Stretch (each)
1:00 Banded Shoulder Stretch (each)
1:00 Active 90/90

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)