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04/24/2024

Workout Of the Day

Strength:

Push Jerk

Metcon:

Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

 

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/24/20242024-04-21T10:20:22-06:00

04/23/2024

Workout Of the Day

Strength:

Deadlift

Metcon:

Augusta

12 minutes of:

6 Deadlifts

12 DB Lunges

24 Double unders

 

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/23/20242024-04-21T10:18:20-06:00

04/22/2023

Workout Of the Day

Strength:

Clean & Jerk

Metcon:

2024 Quarterfinals workout #4

With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1

Rest 1 minute
10 clean and jerks, weight 2

Rest 1 minute
10 clean and jerks, weight 3

Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4

 

Rx: 135/85, 185/125, 225/155, 245/165

Rx masters 55+/teens: 115/75, 135/95, 155/115, 185/125

Age 60-64: 105/75, 125/85, 145/95, 155/105

Age 65+: 95/65, 115/75, 135/85, 145/95

 

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/22/20232024-04-21T10:16:20-06:00

04/21/2024

Workout Of the Day

Metcon:

Clang N’ Bang

Amrap 7 min
15 Double dumbbell upright row
15 Double dumbbell hammer curl

Rest 3 min

Amrap 7 min
15 Bench press
15 Barbell reverse curl

Rest 3 min

Amrap 7 min
15 Double dumbbell side raise
15 Barbell drag curl

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/21/20242024-04-20T08:58:13-06:00

04/20/2024

Workout Of the Day

Metcon:

Murph Demarcation (with a partner)

Buy in: 1000m Row

800m Run
50 Pull-ups
100 Push-ups
150 Air squats
800m Run
30 Pull-ups
60 Push-ups
90 Air squats
800m Run
20 Pull-ups
40 Push-ups
60 Air squats
800m Run

Buy out: 1000m Row

Wear a weight vest (20/14lb), except on the row.
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works, while the other rests. Break up the reps as seen fit.

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/20/20242024-04-19T12:59:12-06:00

04/19/2024

Workout Of the Day

Metcon:

2024 Individual Quarterfinal Workout 2

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot target, 20-inch box

♂ 20-lb (9 kg) medicine ball, 10-foot target, 24-inch box

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

Facebook

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04/19/20242024-04-17T15:35:04-06:00

04/18/2024

Workout Of the Day

Strength:

Deadlift

Metcon:

2024 Individual Quarterfinal Workout 1

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups 1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/18/20242024-04-17T15:33:15-06:00

04/17/2024

Workout Of the Day

Strength:

Clean and Jerk

Metcon:

8 minutes of:

1-2-3-4-5 etc. of

Clean and jerk

-7 Toes to bar after each set

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

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04/17/20242024-04-14T09:43:34-06:00

04/16/2024

Workout Of the Day

Metcon:

10 Rounds of:

3 Bench press

6/4 Strict pull-ups

9 Box jumps

12 DB Snatches

15 Cal row or ski

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

Facebook

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04/16/20242024-04-14T09:40:14-06:00

04/15/2024

Workout Of the Day

Metcon:

3 rounds:

15 Thrusters

12 Burpee over bar

Strength:

Back Squat

Arbor Brief

Bring a Friend Day:We are celebrating our 11th anniversary on Arbor Day, Friday, April 26th! Help us celebrate by bringing a friend to any class! Use code “ARBORDAY” when signing up for the drop in!

Save the Date: Murph is Monday, May 27th! Get ready for a tribute workout, Boise Fry company, and community!

Reservations: Please make a commitment to reserve your spot! Your reservations play a crucial role in helping our coaches prepare and set up equipment efficiently before each session, ensuring a smooth and enjoyable experience for everyone! Your dedication is greatly appreciated!

Stay connected with us!

Stay up-to-date by following our social media accounts, and don’t forget to tag us in your incredible fitness achievements using @arborcrossfit or #arborstrong!

We love celebrating your successes with you!

Facebook

Instagram

04/15/20242024-04-14T09:37:44-06:00

Arbor Strava Team

Arbor Concept2 Team

Arbor CrossFit
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