CrossFit Wallingford

CrossFit Wallingford CrossFit Wallingford is an official CrossFit with certified coaches, great workouts and great people Your progress is our priority.
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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

A massive thank you to everyone who showed up, pushed through, and made our 8-Hour Hero Challenge an absolute success!To...
09/14/2026

A massive thank you to everyone who showed up, pushed through, and made our 8-Hour Hero Challenge an absolute success!

To our incredible athletes: watching you grind through hour after hour with relentless energy was nothing short of inspiring. You showed up for the cause, and proved what the CFW community is truly made of!
A huge shoutout to everyone who dropped in to cheer, donate, or lend a hand behind the scenes. Events like this don't happen without a strong community and we are beyond grateful for ours.

Most importantly, we are honored to support House of Heroes and the amazing work they do for our military and public safety veterans. Thank you for giving us a purpose to push past our limits today.
Rest up, recover, and take pride in what we accomplished together! ‼️

Monday09/14/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryStrength:1RM bench press Gun S...
09/13/2026

Monday
09/14/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
1RM bench press

Gun Show:
3 rounds:
12 double DB seated bicep curls
12 double DB skull crushers

WOD:
“Quad Burner”
5 rounds:
200m run
20 air squats
20 push ups
20 lunges
*Time Cap: 18 minutes

CFW Fitness Track:
Run: 250/225m row, 12/9 cal ski or bike

Air squats: lower reps, squat to bench or box

Push ups: lower reps, push ups off box or bench, DB floor press

Lunges: lower reps, hold on to the rig or rings while performing

CFW Competition Track:
5 rounds:
200m run
20 air squats
20 hand release push ups
20 lunges
*Time Cap: 12 minutes
**ch

09/13/2026

**ch

Friday09/11/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryWOD:“9/11 Never Forget”2,001-m...
09/10/2026

Friday
09/11/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

WOD:
“9/11 Never Forget”
2,001-meter row or 1.25 mile run
11 Box Jumps (30/24 in)
11 Thrusters (135/95)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (185/135)
11 Handstand Push-Ups
11 Kettlebell Swings (70/55)
11 Toes-to-Bar
11 Deadlifts (185/135)
11 Push Jerks (135/95)
2,001-meter Row or Run 1.25 mile run
*if you have a vest wear it
**Time cap: 40 minutes
Goal: 26-34 minutes

CFW Fitness Track:
Scale as needed

CFW Competition Track:
See Rx
**ch

Thursday 09/10/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryKiller Core:2 rounds:25 han...
09/10/2026

Thursday
09/10/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Killer Core:
2 rounds:
25 hanging knee raises
20 Russian twist (L+R=1)

Strength:
Bench Press
5 reps @70%
3 reps @75%
Max reps @80%

WOD:
“Crosshatch”
500/450m row
50 push press (65/45)
250/225m row
50 push ups
250/225m row
50 push press (65/45)
500/450m row
*20 min cap

CFW Fitness Track:
Row: 400/360m row, 25/20 cal bike, 400m run

Push press: reduce weight, DB

Push ups: off box or bench, DB bench press

CFW Competition Track:
500/450m row
35 GHD sit ups
250/225m row
50 HSPU
250/225m row
50 GHD sit up
500/450m row
*20 min cap
**ch

Wednesday 09/09/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryGun Show:3 sets:10 double ...
09/08/2026

Wednesday
09/09/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Gun Show:
3 sets:
10 double DB skull crushers
20 double DB close grip bench press
10 tall standing DB rows

WOD:
“Well Rounded” [Benchmark]
10 rounds:
3 power cleans (165/115)
6 burpee pull ups
12 air squats
200m run
*30 min cap

CFW Fitness Track:
Power cleans: lower weight, 6 KB swings, hang power cleans

Burpee pull ups: burpee to target, normal burpees, same cal on any machine

Air squats: lower reps, sit to bench or box

Run: 250/225m row, 200/180m ski, 12/10 cal bike

CFW Competition Track:
See Rx
**ch

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Wallingford, CT

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