“CFA Anywhere” WOD, July 8, 2025

3 Sets:
10 Air Squats
8 Downward Dog to Upward Dog
10 Bodyweight Walk Through Lunges
4 Burpees
20 High Knees

Athletes Notes

• Air Squats
• Downward Dog to Upward Dog Transition
• Bodyweight Walk Through Lunge
• Burpee
• High Knees

Every 3:00 for 5 Sets
Complete 7 Bear Complexes

1 Bear Complex is Unbroken:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on completion.

Workout Flow

0:00-3:00
Compete 7 Bear Complex
(rest as needed between complexes)

3:00-6:00
Compete 7 Bear Complex
(rest as needed between complexes)

6:00-9:00
Compete 7 Bear Complex
(rest as needed between complexes)

9:00-12:00
Compete 7 Bear Complex
(rest as needed between complexes)

12:00-15:00
Compete 7 Bear Complex
(rest as needed between complexes)

Demo videos

• Double Dumbbell Bear Complex
• Backpack Bear Complex

Scaling

Every 3:00 for 5 Sets
Complete 7 Bear Complexes

1 Bear Complex is Unbroken:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press

*Dumbbell (2×35/25) or Backpack

Mayhem Mom Mods

Every 3:00 for 5 Sets
Complete 7 Bear Complexes

1 Bear Complex is Unbroken:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press

*Dumbbell (2×25 or lighter) or Backpack

Check out our Scaling and Substitution Movement Document Here! for more recommendations!