Monday 09/07/2026

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Strength
Front Squat 1x8
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Front Squat

*Retest from 8/4

WOD
“Partner DANIEL"
AMRAP x 20-25 MIN
400m Run (Together)
60 Pull Ups (Split)
30 Thrusters (Split)
(Score is Rounds + Reps)

From CrossFit Mainsite…

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Monday 08/31/2026

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Strength
Bench Press
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
(KG: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)

Retest from August 3, 2026

WOD
EVENT 1 | '26 CFG -- 2007 HOPPER
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
25 Pull-Ups
7 Push Jerks 135#/95#

(Note: 1000m for all athletes)

Thadine Zajac, Ryan Skarb, Coach Lauren Chan, Ken Fischer, Coach Monica Macdonald, Richard Alvarez, Coach Emilio Ramirez, Marijana Wendt