Tuesday 09/15/2026

WOD
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

Sebastian Mora

Saturday 09/12/2026

WOD
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings 55#/35#
100 Kettlebell Box Step Ups (55#/35#)(24"/20")
100 Kettlebell Swings 55#/35#
Max Distance Row in the Remaining Time

(Scored by Total Meters)
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.

Thursday 09/03/2026

Strength
ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice
Freedom (Advanced) - Triple Under Practice 
Independence (Intermediate)  - Double Unders or Crossover Singles Practice 
Liberty (Beginner) - Single Under or Crossover Single Practice

WOD
EVENT 7 | '26 CFG -- SWIM STANDARD
FOR TIME
1000m Row
40 Line Facing Burpees
750m Row
30 Line Facing Burpees
500m Row
20 Line Facing Burpees
250m Row
10 Line Facing Burpees

Note: Same distances for all athletes.

Ninfa Quequep

Monday 08/31/2026

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