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

Wednesday 09/02/2026

Strength
Power Snatch + Hang Power Snatch + Snatch 1x3
EVERY 2:00 (5 SETS)
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)

(Score is Heaviest Weight)

WOD
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#

Coach Nena

Tuesday 09/01/2026

Strength
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.

WOD
EVENT 13 | '26 CFG -- SPRINT (version)
FOR TIME
50/40 Calorie Air Bike

Mike Drz

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