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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!

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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!

Facebook

Instagram

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

Instagram

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

04/14/2024

Workout Of the Day

Strength:

Push Jerk

Metcon:

Globemallow

10 minutes of:

10/7 Cal anyhow

10 DB Shoulder to overhead, arm 1

10/7 Cal anyhow

10 DB Shoulder to overhead, arm 2

Arbor Brief

Open Gym: Join us on Mondays and Wednesdays from 4:15pm-5:00pm for the months of April and May. This is your golden opportunity to focus on your personal fitness goals. Everyone is welcome to join! Sign up HERE

Neck & Shoulder Pain Seminar: Join our very own athlete, Spencer Benjamin, to learn more about neck and shoulder pain in athletes, the causes of the pain, and resolutions to subside it! Seminar is Saturday, April 13th at 11:15 am! Sign up on Wodify announcements!

Save the Date: Murph is Monday, May 27th! Get ready for tribute workout, food truck, community, and more!

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

04/14/20242024-04-13T08:01:15-06:00

04/13/2024

Workout Of the Day

Strength:

Squat Clean

Metcon:

With a buddy,

20 minutes of:

3 Squat cleans

6 Strict pull-ups

12 Push-ups

18 Air squats

Arbor Brief

Open Gym: Join us on Mondays and Wednesdays from 4:15pm-5:00pm for the months of April and May. This is your golden opportunity to focus on your personal fitness goals. Everyone is welcome to join! Sign up HERE

Neck & Shoulder Pain Seminar: Join our very own athlete, Spencer Benjamin, to learn more about neck and shoulder pain in athletes, the causes of the pain, and resolutions to subside it! Seminar is Saturday, April 13th at 11:15 am! Sign up on Wodify announcements!

Save the Date: Murph is Monday, May 27th! Get ready for tribute workout, food truck, community, and more!

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

04/13/20242024-04-11T11:43:35-06:00

04/12/2024

Workout Of the Day

Strength:

Deadlift

Dumbell Bench Press

Metcon:

Beardtongue

15 minutes of:

200m Farmers carry

15 DB Bench press

5 Deadlifts

Arbor Brief

Open Gym: Join us on Mondays and Wednesdays from 4:15pm-5:00pm for the months of April and May. This is your golden opportunity to focus on your personal fitness goals. Everyone is welcome to join! Sign up HERE

Neck & Shoulder Pain Seminar: Join our very own athlete, Spencer Benjamin, to learn more about neck and shoulder pain in athletes, the causes of the pain, and resolutions to subside it! Seminar is Saturday, April 13th at 11:15 am! Sign up on Wodify announcements!

Save the Date: Murph is Monday, May 27th! Get ready for tribute workout, food truck, community, and more!

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

04/12/20242024-04-08T16:54:47-06:00

04/11/2024

Workout Of the Day

Metcon:

Monkeyflower

3 rounds of:

1 Mile run

75 Sit-ups

50 KB goblet lunges, 53/35

Arbor Brief

Open Gym: Join us on Mondays and Wednesdays from 4:15pm-5:00pm for the months of April and May. This is your golden opportunity to focus on your personal fitness goals. Everyone is welcome to join! Sign up HERE

Neck & Shoulder Pain Seminar: Join our very own athlete, Spencer Benjamin, to learn more about neck and shoulder pain in athletes, the causes of the pain, and resolutions to subside it! Seminar is Saturday, April 13th at 11:15 am! Sign up on Wodify announcements!

Save the Date: Murph is Monday, May 27th! Get ready for tribute workout, food truck, community, and more!

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

04/11/20242024-04-08T16:52:30-06:00

04/10/2024

Workout Of the Day

Metcon:

For time:

90 Burpee over bar

45 Bar muscle-ups

-Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Arbor Brief

Open Gym: Join us on Mondays and Wednesdays from 4:15pm-5:00pm for the months of April and May. This is your golden opportunity to focus on your personal fitness goals. Everyone is welcome to join! Sign up HERE

Neck & Shoulder Pain Seminar: Join our very own athlete, Spencer Benjamin, to learn more about neck and shoulder pain in athletes, the causes of the pain, and resolutions to subside it! Seminar is Saturday, April 13th at 11:15 am! Sign up on Wodify announcements!

Save the Date: Murph is Monday, May 27th! Get ready for tribute workout, food truck, community, and more!

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

04/10/20242024-04-06T08:11:35-06:00

Arbor Strava Team

Arbor Concept2 Team

Arbor CrossFit
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