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

Labor Day Hours6:30a8:00aWorkout: “Maupin”4 rounds:800m run49 push ups49 sit ups49 air squats *50 min cap According to...
09/06/2026

Labor Day Hours
6:30a

8:00a

Workout:
“Maupin”
4 rounds:
800m run
49 push ups
49 sit ups
49 air squats
*50 min cap

According to Daybreak Fit, “the 49 reps likely represents the date of his passing on 4/9.”

Background

As noted by CrossFit, “U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades.”
His remains were later recovered in March 2008.
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September Crossfitter Of The Month Christine Mangler I started CrossFit back in 2013, when CFW first ope...
09/04/2026

September Crossfitter Of The Month

Christine Mangler

I started CrossFit back in 2013, when CFW first opened. It was a HUGE challenge for me. I had never played sports, worked out in a gym, or really considered myself athletic. But that year, for my 33rd birthday, I decided to step outside of my comfort zone and try something completely different.

I’ll never forget having another member hold my feet down so I could do sit-ups, or Rob yelling “BREATHE!” at me while I was rowing and felt like I was about to collapse. 😂 I loved this place, but life got hard for me in so many ways, and I had to step away for a while.

Almost two years ago, I decided to come back for just one week and see how I felt about it. Well… I haven’t stopped coming since. A little older this time, but with age comes knowledge and a willingness to push your limits.

The love and support I feel every single time I walk through those doors is something I honestly can’t explain. I’ve been coached by Mike, Christian, Jen, Brian, and Rob, all of whom have pushed me in different ways, and I appreciate every one of you for always being so supportive.

But my 7:30 crew… you are the glue that holds me together. You are a huge part of why I show up. Every person who has walked into that class has pushed me to be better, made me laugh, or given me a smile that makes my day brighter.

And Coach Mike… thank you for always telling me “Good job, kid,” pushing me to work a little harder, and reminding me to stop making faces and just do it. And I do..

I have a 16-year-old daughter, and one of my biggest jobs in this life is to show her what it means to be independent, push yourself, believe in yourself, and never give up on what you’re capable of—but also to accept love and support from people who genuinely want to see you shine.

CrossFit has given some of the light back to my life that I’ve lost over the last 13 years. This is my happy place. This is where I show up, give it my all, and truly love this group of people. I’d be lost without you.

I’m so incredibly honored to be CrossFitter of the Month. Thank you so much!

Friday09/04/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryBoulder Shoulders:3 sets:10 DB...
09/04/2026

Friday
09/04/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Boulder Shoulders:
3 sets:
10 DB upright rows
10 supinated-grip ring rows

WOD:
“Threadbare”
400m run
50 DB box step ups (24/20) (50/35)
400m run
40 sit ups
400m run
30 DB front squats
400m run
20 ring dips
400m run
10 devils press
*35 min cap

CFW Fitness Track:
Run: 500/450m row, 25/20 cal bike, 400/360m ski, 30 burpees

Box step ups: lower weight or reps, goblet squats

Sit ups: reduce reps, tuck crunches

Front squat: lower weight, goblet squats, back squats, 60 air squats

Ring dips: reduce reps, use band, HR push ups

Devils press: double DB sn**ch, burpee to target, KB swings, barbell clean and jerk 155/105, alt DB sn**ch

CFW Competition Track:
400m run
50 DB box step ups (24/20) (50/35)
400m run
40 sit ups
400m run
30 DB front squats
400m run
20 devils press
400m run
10 ring muscle ups
*35 min cap
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Thursday 09/03/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryStrength:Power cleans5 sets...
09/03/2026

Thursday
09/03/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
Power cleans
5 sets x 3 reps (70-75%)

WOD:
“Vicious Cycle”
4 rounds:
3 min of bike cals
2 min of burpees
1 min of rope climbs
*2 min rest between rounds

CFW Fitness Track:
Bike: row or ski

Burpees: no push up burpees, row or ski, push ups, air squats

Rope climbs: floor pulls, strict pull-ups, banded or kipping pull ups, ring row

CFW Competition Track:
4 rounds:
3 min of bike cals
2 min of burpees
1 min of legless rope climbs
*2 min rest between rounds
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Wednesday 09/02/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryStrength:Front squats3 set...
09/02/2026

Wednesday
09/02/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
Front squats
3 sets x 3 reps (75-80%)

Lethal Legs:
6 rounds:
8 goblet squats (unbroken)
8 DB reverse lunges (unbroken)
*lunges 4 each leg

WOD:
“Stage Light”
7 min amrap:
18/15 cal row
12 thrusters (95/65)
12 toes to bar
-2 min rest-
7 min amrap:
9/7 cal row
6 thruster (135/95)
6 toes to bar

CFW Fitness Track:
Row: 15/12 cal bike or ski erg, 18 burpees, 200m run;
7/5 cal bike or ski, 100m run, 9 burpees

Thruster: lower weight, DB, wall balls, 24 and 12 air squats

Toes to bar: hanging knee raises, MB sit ups, leg raises

CFW Competition Track:
7 min amrap:
18/15 cal row
12 thrusters (115/85)
12 toes to bar
-2 min rest-
7 min amrap:
9/7 cal row
6 thruster (155/105)
6 toes to bar
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09/02/2026

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Tuesday09/01/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetrySkill:Pull up practice *if y...
08/31/2026

Tuesday
09/01/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Skill:
Pull up practice
*if you have this skill perform weighted strict pull ups or muscle ups
*practice any scaling options

Gun Show:
3 sets:
20 double DB skull crushers
12 double DB seated bicep curl (each)

WOD:
“Chief” [Hero Workout]
3 min amrap x5 rounds:
3 power cleans (135/95)
6 push ups
9 air squats
*1 min rest between rounds
*start at the beginning of each amrap

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

Push ups: PU off bench or box, strict DB press, DB bench or floor press

Air squats: squat to bench or MB

CFW Competition Track:
See Rx
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Friday 08/28/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryConditioning:Row, bike, run o...
08/28/2026

Friday
08/28/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Row, bike, run or ski
2 rounds:
2 min work
:30 sec rest
1:30 work
:30 sec rest
1:00 min work
:30 sec rest
:30 sec work

Strength:
Back squats
3 reps @75%
2 reps @80%
Max reps to technical failure @85%

WOD:
“Throttle”
25-20-15
Cal bike
Box jumps (24/20)

*Womens Cals: 20-16-12
*Time cap: 12 min

CFW Fitness Track:
Bike: Men 30-24-18 cal row, 400-300-200m run, 25-20-25 ski

Women: 25-20-15 cal row, 20-16-12 ski, 400-300-200m run

Box jumps: lower box height, step ups, 50-40-30 reverse lunges,

CFW Competition Track:
See Rx
Time cap: 10 minutes
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Wallingford, CT

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