Monday 10/19/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry Strength: Power snatches 3-2-2-2-1 (75-85%) WOD: “Hard Labor” 30 min amrap: 500/450m row 15 hand release push ups 15 box jumps (24/20) 5 power snatches (135/95)

Friday 10/16/26 Row Conditioning: 8 rounds: :30 work :30 rest Strength: Back squats 5 reps @75% 3 reps @80% 3+ reps @85% WOD: “Lock Up” 7 min amrap: 15 wallballs (20/14) 12 lateral burpees over bar 3 front squats (185/125)

Thursday 10/15/26 Strength: Strict press 5 sets x 3 reps (75-80%) WOD: “Long Division” 3 rounds: 12 toes to bar 12 Double DB push press (50/35) 400m run Directly Into…. 6 rounds 6 toes to bar 6 Double DB push press 200m run *28 min cap

Wednesday 10/14/26 Strength: Power cleans 5 reps @75% 3 reps @80% 3+ reps @85% WOD: “Triple Threat” 50/40 cal bike 50 suitcase deadlifts (25R / 25L) 200m farmers carry 50 suitcase deadlifts (25R / 25L) 50/40 cal bike DB: 55/40 Cap: 20 minutes

Tuesday 10/13/26 Body Armor: 2 min. Bike, Row, or Run Activation Mobility Grunt Work: 4 sets: 50’ OH plate carry (45/25) 10 squats w/plate (hold at chest) :10-15 sec hang from rig WOD: “Gas Pedal” 20 min amrap: 200m run 5 burpee pull up 1-2-3-4-5…..etc thruster (75/55)

October Crossfitter Of The Month Jeff Deegan I started crossfit back when I was in middle school and I’ve loved doing it ever since. I really like the structured classes and the process of always trying to get a little bit better. Today my routine is going to CFW

Monday 10/12/26 Gun Show: 3 sets: 10 barbell bicep curls :15 sec hold at 90 degrees 15 DB tricep kick backs Strength: Bench Press: 5 reps @75% 3 reps @80% 3+ reps @85% WOD: “Pulling Away” 4 rounds: 15/12 cal row 10 hang power cleans (135/95) 20 MB sit ups *16 min cap

Friday 10/09/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry Gun Show: 3 sets: 15 double DB seated hammer curls 15 double DB skull crushers WOD: “Last Call” 5 rounds: 20/16 cal bike 10 deadlifts (225/155) 10 strict pull ups 400m run *35 min

Thursday 10/08/26 Conditioning: Any machine or run 8 rounds: :30 work :30 rest Strength: Front squats 3 sets x 3 reps (75-80%) WOD: “Matchstick” 5 rounds: 9 front squats (155/105) 9 burpees over bar *12 min cap

Wednesday 10/07/26 WOD: “Undertow” 2 rounds: 500/450m row 60 double unders 10 power cleans (115/85) Directly Into….. 2 rounds: 250/225m row 30 double unders 5 power cleans (155/105) *18 min cap CFW Fitness Track: Row: First Row: bike 25/

Tuesday 10/06/26 Strength: Thrusters Set 1: 3 reps (65%) Set 2: 2 reps (70%) Set 3: 2 reps (75%) Set 4: 1 rep (80%) Set 5: 1 rep (85%) *10 min cap WOD: “7s Wild” 7 rounds: 7 thruster (95/65) 7 sumo deadlift high pull 7 HSPU *15 min cap

Monday 10/05/26 Row Conditioning: 4 sets: 2:00 work 1:00 rest Strength: Push press 3 sets x 5 reps (75-80%) WOD: “Pack Mule” 2 rounds: 24 toes to bar 200m farmers carry 12 Double DB bench press 100m single arm DB overhead carry (50m each) *DB: 55/40 *20 min cap

Friday 10/02/26 Conditioning: Any machine or run 8 sets: :30 sec work :30 sec rest Strength: Back squats 3 reps @75% 3 reps @80% 1 rep @85% WOD: “Short Circuit” 30-25-20 Cal row Wallballs (20/14) *ladies cals 25-20-15 *cap 15 minutes

Thursday 10/01/26 Arms Race: 3 sets: 15 DB hammer curls 15 DB skull crushers 15 push ups *Double DB’s WOD: “Run Off” On the 6:00 x 5 rounds: 600m run 60 double unders 12 box jumps (24/20) Max power cleans (135/95) in remaining time

Wednesday 09/30/26 Killer Core: 3 sets: :30 sec of Russian twists :30 sec of leg lifts over DB Strength: Bench Press 3 reps @75% 3 reps @80% 1 reps @85% WOD: “Lucky Devil” 80/60 cal bike 50 toes to bar 50 single arm devils press (50/35) *partition however you’d like

Tuesday 09/29/26 Shoulder Prep: 3 sets x 7 reps DB front raises DB side raises DB rear raises Strength: Power cleans (80%) 5 sets x 3 reps WOD: “Gut Check” 30 burpee box jumps (24/20) 40/35 cal row 30 squat cleans (135/95) 40/35 cal row 30 burpee box jumps *20 min cap

Monday 09/28/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry Conditioning: Any machine 4 sets: 2:00 min work :30 sec rest WOD: “Tune-Up” 40-30-20 Cal bike 40-30-20 KB swings (55/35) 20-15-10 Pull ups *Ladies cal bike 32-24-16 *20 min cap

Friday 09/25/26 Strength: Back squats Find 1RM Conditioning: Bike, run or ski 8 rounds: :20 sec work :10 sec rest WOD: “Hold It” 500/450m row 30m single arm suitcase lunge (50/35) 500/450m row 30m single arm suitcase lunge 500/450m row 30m single arm suitcase lunge 500/450m row

Thursday 09/24/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry Back At It: 3 sets: 10 bent over double DB reverse flys 10 banded face pulls WOD: “Crosswind” 7 rounds: 18/15 cal bike 12 KB swings (55/35) 200m run 6 power cleans (115/85)

Wednesday 09/23/26 Gun Show: 8 min EMOM: Even: 16 Double DB skull crushers Odd: 8 tempo double DB bicep curls Strength: Bench press 2 reps @80% 1 rep @85% Max reps @90% WOD: “Punch Card” 8 rounds: 200/180m row 6 double DB push press (55/40) 6 toes to bar *18 min cap