Month: September 2026

Skill

AMRAP in 10 minutes
10 pull ups
rest 1 minute

For today’s skill work you can choose between strict and kipping pull ups based on what you feel like working on today. You’ll have ten minutes to complete as many sets of 10 pull ups as you can, making sure to rest 1 minute after each set. None of your sets need to be unbroken but the goal will be to keep the intensity high and minimize your rest while you are working to complete you ten reps and then doing your best to recover during your minute of rest.

Workout of the Day

5 rounds with one minute at each station
row for calories
sit-ups
overhead walking lunge w/ plate

If classes are large plan to pair up or get into a group of 3 for today’s workout. With no minute of rest in this interval style workout it will be important to set your pace from the start. Depending on how you feel about sit ups you may be able to really push the pace on the row and catch your breath when you get to the sit ups. For the lunges we’ll be holding a plate overhead with locked out elbows and a solid shoulder position. If this feels to tricky due to mobility or strength you can hold the weight at your chest or just leave the weight out altogether for bodyweight lunges.

standard: 25/15 lb.
rx: 35/25 lb.
sport: 45/35 lb, toe-to-bar

Skill

EMOM for 10 minutes
1 power clean w/ pause below the knees + 1 front squat

We’ll start the day with a simple barbell complex, but don’t let the simplicity fool you. Pull the bar slowly from the floor with your hips and shoulders rising together. Pause for a moment at the knees and then aggressively create vertical drive to catch the bar at your shoulders. Reset your hands and feet and descend into one front squat.

Workout of the Day

“The Chief”
5 rounds of 3m on 1m off
3 power clean
6 push up
9 air squat

Today’s workout is a well known workout and one of our favorites at CFD. Choose a weight for your barbell that you can cycle for either three touch and go reps or three quick singles. Both push-ups and air squats can be easy to move through quickly and lose the quality of each movement so make sure to focus on strict push ups and full depth, full range of motion air squats in every round. Your score today will be total rounds plus extra reps today.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb

Skill

15x45s
2 strict press

Choose a load for the strict press that you can hit for 2 quick, controlled reps every single interval without grinding out the lockout. With only 45 seconds per set, the work is brief but frequent, so pick something you’ll still be moving well on in round 15. Any time remaining in the interval is your rest.

Workout of the Day

AMRAP in 15 minutes
400m run
21 box jumps
12 push presses

Choose a barbell weight that is challenging but so difficult you’ll have to break up the push press into more that 2-3 sets. If box jumps are a no go you can do step ups or grab a bike for a small set of cals instead.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb

Workout of the Day

AMRAP in 20 minutes
200m run
15 toe-to-bar
200m run
10 power snatch

For the snatch the best strategy is usually quick singles rather than trying to perform touch and go sets. Both snatches and toe-to-bar are demanding on the shoulders so keep that in mind when scaling. Remember if you’re working through some shoulder mobility issues you can always swap them out for power cleans. Toe-to-bar can be scaled to v-ups or sit-ups if hanging isn’t happening today, and knee raises work well too. Keep the runs honest but don’t overcook them early.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb

Workout of the Day

AMRAP in 20 minutes
100m pinch plate carry
20 see the lights sit-ups
30 weighted step ups w/plate

Select two plates you can pinch carry without dropping it every few steps. See the lights sit-ups can be scaled to regular sit-ups or v-ups if that variation is more comfortable. Use one of your plates for step ups and hold it any way you like but be sure to keep your torso upright rather than crouching over every rep to hop up on the box.

standard: 15/10 lb
rx: 25/15 lb
sport: 35/25 lb

Skill

EMOM for 10 minutes
2 push press + 1 split jerk

Every minute for ten rounds you’ll knock out two push press followed immediately by a split jerk, start light and work up to a moderately challenging weight. Practice dropping fast underneath the bar rather than pressing it out.

Workout of the Day

With 18 minutes on the clock
1 minute of each of the following, then 2 minutes of each, then 3 minutes of each

push-ups
row for calories
wall ball shots

This one runs as three ascending blocks: 1 minute each of push-ups, row, and wall ball shots, then 2 minutes each, then 3 minutes each, moving straight through without rest between stations. Push-ups can be scaled from the knees or on a box to keep full chest-to-deck range rather than shortening the lockout as fatigue sets in. Choose a medicine ball weight you trust for continuous work. In the end your score is total reps and calories combined across all nine stations.

standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb

Skill

Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day

AMRAP in 20 minutes

30 hang power cleans

400m run

Grab a weight for your hang power cleans that lets you work in large sets without your form breaking down late into the 20 minutes. Since there’s no set rep scheme to break it up or other movements, consider splitting the 30 reps into manageable chunks right from the start rather than waiting until you’re forced to. Run at a strong, consistent effort each round but use the run as recovery so you’re fresh when you’re back at the barbell.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb

Skill

EMOM for 15 minutes
[1’s] 10 x 2-arm dumbbell push press
[2’s] max reps of strict pull-ups
[3’s] 5 split squats each leg

Today’s skill rotates through three stations on repeat: dumbbell push press on the 1’s, strict pull-ups on the 2’s, and split squats on the 3’s, cycling for 15 minutes. Choose a dumbbell weight that lets you move through all 10 reps without breaking your midline or torso angle. Strict pull-ups can scale to banded pull-ups or ring rows, and any time left in the minute is your rest. Split squats are most difficult when your trailing leg is elevated onto a box or bench. It’s a difficult movement, so attempt it with light weights or just at bodyweight.

Workout of the Day

AMRAP in 10 minutes
2-4-6-8-10
alternating dumbbell snatch
goblet lunges

You’ve got ten minutes on the clock to climb an ascending ladder of alternating dumbbell snatches and goblet lunges, starting with two reps of each and adding two more every round, so two, four, six, eight, ten and beyond. Grab one dumbbell and keep it moving between snatches and lunges without switching for a break. Hold the dumbbell close to your chest for the lunges and make sure you’re hitting full depth each rep rather than shortening your stance as fatigue sets in. In the end, your score is the total number of reps you completed in your last complete round plus any additional reps in your final incomplete round.

standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb

Skill

EMOM for 10 minutes
3 back squats

Choose a moderately challenging load for the back squats that you can comfortably complete for 3 reps every minute without hitting failure in the last rep, leaving a couple in the tank each set. Any time remaining in the minute is your rest. Keep depth consistent round to round rather than letting it creep shallower as fatigue sets in.

Workout of the Day

7 rounds of 30 seconds at each station
burpee box jumps
rest
air assault bike
rest

You’ll rotate between two stations, working 30 seconds at each before resting, move quickly through your burpee box jumps and try to maintain the same number each round. Keep intensity high on the bike since it’s a short burst. Your score is total combined reps and calories across all 7 rounds.

standard: 20/20″
rx: 24/20″
sport: 24/20″

Skill

deadlift
2-2-2-2-2

spend some time working up to a heavy deadlift double. Focus on a smooth pull from the floor and make sure you are able to stick to a touch and go rep for your second rep of each set.

Workout of the Day

AMRAP in 15 minutes
15 kettlebell swings
15 sit-ups
15 goblet squats
15 sit-ups

Choose a kettlebell you can swing for 15 reps when fresh. Breaking up the set when necessary is fine but we don’t want to start with a weight so heavy you’re forced to grind each round out with several sets. Keep an upright torso through your goblet squats and do your best to maintain the same movement standard and depth throughout the workout.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg,10 toe-to-bar