Tuesday 09/08/2026

/

Strength/Skill
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)

WOD
2:00 AMRAP (6 SETS)
16 GHDs (Scale 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps 24"/20"
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

Monday 09/07/2026

/

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.

Saturday 09/05/2026

/

WOD
"PARTNER TRIPLE PIG"
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups 20#/14#
60 Double Unders 
3 Deadlifts 365#/255#

1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up 20#/14#
75 Double Unders
6 Deadlifts 365#/255#

1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up 20#/14#
90 Double Unders
9 Deadlifts 365#/255#

*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.

Sebastian Mora and Mike Drz