Weekly Workout Schedule

Monday

Conditioning:
Assault Bike Calories
DB Box Step-ups
Hang Power Cleans

Tuesday

Strength/Skill:
Bench Press

Conditioning: 
Row
Bench Press

Wednesday 

Warm-up:
Alley-oop
Every 30 seconds for 8 sets:
10 (Unbroken) Wallballs 20/14

After the 8th set, rest 30 seconds, then:
Max rep Wallball in 30 seconds. 

Strength:
Front Squat
Conditioning:
Toes to Bar
Box Jump Over
Chest to Bar Pull-ups

Thursday

Skill/Strength:
Handstand Push-ups

Conditioning:
Shuttle Runs
Kettlebell Swings

Friday

Skill/Strength:
Deadlift

Conditioning:
Deadlifts
Burpees over the Bar
Double-unders

Saturday

Strength/Skill:
Back Squat

Conditioning:
Row
Back Squats

Sunday

Strength/Skill:
Snatch

Conditioning:
Snatches
Pull-ups
Chest to Bars

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS: 

CrossFit Open: It’s that time of year again! The CrossFit Open is coming Feb. 27th-March 17th. Get excited for a time to come together, celebrate our fitness, and support one another in true Arbor style. More info here.