CrossFit Wallingford
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At CrossFit Wallingford we believe every athlete has unlimited potential. Whether you're an experienced CrossFitter or new to our sport, CrossFit Wallingford provides the personal coaching to help you reach your goals. Come experience CrossFit Wallingford -- Fitness Without Limits. For more information please contact:
Rob Villano at 203-988-4158
07/03/2026
Friday
07/03/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry
Strength:
Back Squat (85-95%)
3 sets x 3 reps
5 DB jump squats after each set
WOD:
“Pressing Matters”
4 rounds:
400m run
16 toes to bar
8 Double DB bench press (55/40)
*20 min cap
CFW Fitness Track:
Run: 500/450m row, 24/18 cal row
Toes to bar: reduce reps, hanging knee raises, 20 MB sit ups, leg raises
Bench press: reduce reps, barbell 135/95, push ups off box or bench
CFW Competition Track:
4 rounds:
400m run
16 toes to bar
8 Double DB bench press (75/50)
*16 min cap
*Coaches Notes:
-stay consistent with the runs. You want to get right to work when you get back
-break up the toes to bar you do not want to go to failure
-try to go unbroken with the bench press
Goal: 12-18 minutes
**ch
07/01/2026
Thursday
07/02/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry
Strength:
Power cleans (75-85%)
On the 1:30 x5 sets:
3 power cleans
WOD:
“Empty Netter”
5 rounds:
600m run
5 strict pull ups
12 burpees
50m farmers carry (55/40)
30 min cap
CFW Fitness Track:
Run: shorten the run, 3:45 cap, 750/675m row, 600/640m ski, 36/30 cal bike
pull ups: kipping, banded, jumping, ring row
Burpees: lower reps, no push up burpees, push ups, 24 mountain climbers, 24 air squats, 12 cals on any machine
Farmers carry: lower weight, box step ups 35/25
CFW Competition Track:
5 rounds:
600m run
4 ring muscle ups
12 burpees
50m farmers carry (75/50)
30 min cap
**ch
06/30/2026
Wednesday
07/01/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry
Conditioning:
run, row, bike or ski
10 rounds:
:20 sec sprint
:40 sec rest
Strength:
Deadlifts
3 sets x 3 reps (85-95%)
*2 broad jumps
WOD:
“Road Rash”
3 rounds:
20 front rack reverse lunges (95/65)
40 MB sit ups
15/12 cal row
*18 min cap
CFW Fitness Track:
Lunges: lower weight, DB, no weight
Sit ups: lower reps
Row: 12/10 cal bike, 200m run, 12/10 cal ski
CFW Competition Track:
3 rounds:
20 OH walking lunges (95/65)
20 GHD dit ups
15/12 cal row
*15 min cap
**ch
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Address
Wallingford, CT
