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Tuesday 10.6.26
Workout of the Day “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Notes Competition loads for this workout are...
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Monday 10.5.26
Workout of the Day STRENGTH Shoulder Press 1-1-1 Notes Work up to a heavy single on the Shoulder Press. Keep your abs tight! METCON 5 Rounds for time of: 7 Strict Toes to Bars 7 Single Arm DB Push...
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Workout of the Day 10k Relay Row Notes Teams of three share one erg and alternate rowering every 2:00 until 10,000m have been covered. This will take around 40 minutes to complete. See the chart below...
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Saturday 10.3.26
Workout of the Day PARTNER METCON 12 Rounds for time: 12 Burpees over the bar 6 Front Squats 155/105 9 Chest to Bar Pull-Ups (+) 185/125 lbs (+) 3-6 Bar or Ring Muscle-ups Notes Partner alternate...
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Friday 10.2.26
Workout of the Day METCON 4 Rounds for reps of: 1:00 Ski Erg or Air Bike 1:00 Plank 1:00 Step-Ups 1:00 Double Unders or Double Under practice 1:00 Rest or :30+ deadhang Notes Today’s FGB style workout...
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Thursday 10.1.26
Workout of the Day Every 5:00 x 5 Rounds 5 Deadlifts 275/205 15 Toes to Bars AMRAP Air Bike cals to 2:00 mark (+) 3-5 Deadlifts at 315/225 Notes The deadlifts and toes to bars should take around 1:00...
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Wednesday 9.30.26
Workout of the Day 5 rounds for load and times: 8 Bench Press Row 500m Transition to the row once you’re done with the bench. Rest as needed between rounds, we recommend 3-5+ minutes. Notes Today’s...
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Tuesday 9.29.26
Workout of the Day STRENGTH Overhead Squat 3-3-3-3-3 Notes Work up to a heavy triple on the OHS. Prioritize stability and range of motion above loading if this movement is difficult for you. ASSISTANCE...
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Monday 9.28.26
Workout of the Day PARTNER METCON 12 Rounds for time 12 Wall Ball Shots 12 Kipping Pull-Ups 12 Box Jump Overs 24″/20″ (+) 30/25/20 lb Medball Notes Partners alternate complete round until each person...
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Sunday 9.27.26
Workout of the Day STRENGTH Single Arm DB Row 5×8-12 Notes Work up through 5 progressive sets. The last set or two should be taken to failure. Only match the reps of your weaker arm. METCON EMOM 20:00...
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Saturday 9.26.26
Workout of the Day For Time: 100 Double Unders 5 Clean and Jerks 205/135/95 75 Double Unders 5 Clean and Jerks 185/125/85 50 Double Unders 5 Clean and Jerks 165/115/75 Notes Today’s workout is a potent...
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Friday 9.25.26
Workout of the Day FLOATER STRENGTH Choose one exercise – Bench Press 3-3-3-3-3 – Back Squat 3-3-3 85% rep out – Power Snatch 3-3-3-3-3 – Off menu order Notes Tomorrow we have Squat Clean and Jerks and...
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Thursday 9.24.26
Workout of the Day METCON For Time: 25 power snatches 75/55/35 25-calorie Air bike 25 power snatches 25-calorie Air bike 25 power snatches Notes Today is a variation on the hero workout “Randy“. The...
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Wednesday 9.23.26
Workout of the Day STRENGTH Back Squat 3-3-3 85% AMRAP Notes Perform 4-5 warm-ups followed by three work sets finding a heavy triple for the day. Then take 85% of your top set and perform an AMRAP....
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Tuesday 9.22.26
Workout of the Day METCON Every 2:00 x 10 Rounds 6 Strict CTB Chin-Ups 9 Burpee Box Jump Overs 24″/20″ Notes The Chin-Ups and Burpee Box Jump Overs should be completed in a minute or less. In order to...
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Monday 9.21.26
Workout of the Day STRENGTH Bench Press 3-3-3-3-3 Notes In roughly 5-8 total sets work up to a heavy triple on the bench press. Below is an example of what today could look like. 45×10 95×5 115×3 135×3...
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Sunday 9.20.26
Workout of the Day METCON For Time 20-18-16-14-12-10-8-6-4-2 Calories, Each Partner Bike, Row, or Ski Notes compare to 4.3.26 In this workout, athletes will trade intervals on one machine. Partner A...
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Saturday 9.19.26
Workout of the Day CFSBK’s 19th Birthday WOD Buy in 2007m Air Bike 19 Rounds for time of: 6 Power Cleans 6 Strict HSPU Cashout 2026m Air Bike Notes Its our birthday!!! Lets celebrate with some type 2...
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Friday 9.18.26
Workout of the Day ASSISTANCE 18:00 of effort: 130m Sandbag Carry 5-10 Strict Pull-Ups 1:30 Sit-Ups or plank Notes Work through the triplet at a steady pace for 18 minutes. The sandbag carry is anyhow....
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Thursday 9.16.26
Workout of the Day STRENGTH Deadlift 3-3-3 Notes Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go. METCON 4 Rounds of: In 2:00 perform:...
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