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Today's 20-minute AMRAP is designed to challenge your capacity and build functional resilience. By combining the Run, Row, and Bike, we are targeting real-world fitness that translates directly to your everyday life. This stimulus forces the body to adapt efficiently, improving both cardiovascular endurance and muscular stamina—perfect for the busy professional who needs maximum ROI from their hour in the gym.

How many meters can you rack up in 20 minutes? Let us know your pacing strategy in the comments! 👇

Read the full session breakdown and scaling options on the blog: [cfmyo.com/blog/wod-2026-05-03-wod-mount-tamalpais-amrap]

While our daily WOD challenges your metabolic capacity, today's dedicated Weightlifting Track shifts the focus entirely to barbell proficiency, power development, and overhead stability. 🏋️‍♀️

We are breaking down the Snatch and Clean & Jerk into heavy singles (5x1 up to 90%), ensuring you build the raw strength and positional awareness necessary for heavier, more efficient lifts. We'll finish with heavy Front Squats to build bulletproof leg drive.

Interested in refining your Olympic lifting technique? Drop in and ask a coach today.

Read the full lifting protocol here: [cfmyo.com/blog/weightlifting-2026-05-03-weightlifting-track-snatch]

Today's workout, "Empanadas," is a deceptive core and lower-body grinder. 😤

By pairing 20 Wall Balls with 15 Knees to Elbow for 6 rounds, we are directly attacking your midline stability and leg stamina. The wall balls rapidly fatigue your quads and spike your heart rate, making the strict core compression required for Knees to Elbow incredibly difficult as the rounds go on.

This stimulus forces the body to adapt efficiently, improving both cardiovascular endurance and muscular stamina—perfect for the busy professional who needs maximum ROI from their hour in the gym.

How are you breaking up the wall balls today? Let us know in the comments! 👇

Read the full session breakdown and scaling options on the blog! (link in first comment 👇)

Today's workout, "Cinco De Mayo", is a high-intensity burner that will test your cyclical pacing and overhead stability. 🌮🔥

By pairing rapid-fire Barbell Snatches with high heart-rate conditioning in an AMRAP format, we are directly attacking your ability to maintain midline control under heavy cardiovascular fatigue. The conditioning element will aggressively spike your heart rate, making the technical coordination required for the snatches increasingly difficult as the clock ticks down.

This stimulus forces your body to adapt efficiently, improving both cardiovascular endurance and neurological efficiency under stress—perfect for the busy professional who needs maximum ROI from their hour in the gym.

How are you breaking up the snatches today? Let us know in the comments! 👇

Read the full session breakdown and scaling options on the blog! (link in first comment 👇)

Today’s session is two parts: build your strength, then prove it.

First up — Deadlift 5x4. Not a PR attempt. You’re loading the posterior chain for what’s coming.

Then you meet Tamales.

30 Russian Kettlebell Swings (32/24 kg)
30 Box Overs (24/20")
30 Sumo Deadlift High Pulls (95/65 lbs)
30 Front Squats (95/65 lbs)

120 reps. Four movements. All hip-dominant. The swings set the tone, the SDHP will catch anyone who went out too hot, and the front squats finish it off when your legs already have nothing left.

Pace the kettlebell swings. Break the front squats early if you need to — don’t wait until failure forces you to.

Where are you breaking the front squats today? 👇

Read the full session breakdown and scaling options on the blog! (link in first comment 👇)

Today on the Weightlifting Track, we are dialing in the technical precision of the Power Snatch. 🏋️‍♀️

If you struggle with pulling early or failing to extend the hips, this session is for you. We are breaking down the pull into component parts—positional pulls and hang snatches—before building to a heavy single for the day. This focused approach isolates the second pull, teaching you how to generate maximum explosive power from the hips rather than relying on your arms.

Patience past the knees is the name of the game today. Are you dropping into the barbell club tonight? Let us know! 👇

Read the full lifting protocol on the blog! (link in first comment 👇)

Welcome to "Tortas" — a grueling EMOM that will test your ability to recover quickly between efforts. ⏱️

EMOMs (Every Minute on the Minute) are fantastic for building work capacity because the clock forces you to stay honest. By combining high-intensity interval work with strictly enforced, diminishing rest periods, we are directly training your body's lactic clearance systems. If you slow down, your rest disappears, which forces you to find a sustainable, rapid pace.

How many rounds can you hold your pace before the clock catches up? Drop your predictions below! 👇

Read the full pacing strategy and scaling options on the blog! (link in first comment 👇)

We are building to a heavy single on the Push Jerk today, and finishing with a sprint! 💥

By moving from higher volume sets of 5 down to heavy singles, we are effectively priming your Central Nervous System (CNS) for maximum power output. This wave-loading approach helps you recruit more fast-twitch muscle fibers, allowing you to hit heavier loads. We finish the session with a burpee sprint to completely flush the legs and spike the heart rate.

Get under the bar fast and stick the landing. Who's hitting a PR today? Let us know below! 👇

Read the full session breakdown and scaling options on the blog! (link in first comment 👇)

Friday night lights on the Weightlifting Track! 🏋️‍♂️ We are focusing exclusively on the Power Clean.

Today’s protocol utilizes power clean triples building to a heavy complex. This rep scheme forces you to focus on rapid turnover and consistent mechanics under fatigue. If your elbows are slow, you won't make the lift. We are emphasizing fast elbows, aggressive hip extension, and a solid catch position in the quarter squat.

Drop into the barbell club tonight and perfect your pull! Who's coming? 👇

Read the full lifting protocol on the blog! (link in first comment 👇)

Saturday partner (or solo) grinder: "Mexican Pizza"! 🍕

This workout is pure grit. By blending heavy barbell cleans with a high-volume AMRAP, we are challenging your ability to execute high-skill, heavy movements under extreme cardiovascular distress. The cleans will feel infinitely heavier as the minutes tick by. This is where you learn to keep your chest up, breathe deliberately, and not let your form break down when your heart rate is maxed out.

Grab a partner and let's get after this Saturday grinder! Who is your partner today? Tag them below! 👇

Read the full session breakdown and scaling options on the blog! (link in first comment 👇)

Sunday on the Weightlifting Track is a full Olympic session — no shortcuts.

Barbell Prep to dial in positions, then:

🏋️ Snatch: 5x1 @ up to 90%
🏋️ Clean & Jerk: 5x1 @ up to 90%
💪 Back Squats: 4x2 — build to a heavy double

Two of the most technically demanding movements in the sport, both at near-max load, followed by heavy leg work. This is how you build real barbell competence — not in conditioning, but in dedicated technical sessions under load.

Build methodically. No more than 3 misses at one weight. 90% should be a technical challenge, not a grind.

Who's dropping in for Sunday lifting? 👇

Read the full session breakdown on the blog! (link in first comment 👇)