Weekly Workout Schedule

Monday

Strength/Skill:
3 Position Snatch
Conditioning:
Snatches
Row

Tuesday

Strength/Skill:
Front Squat

Conditioning:
Front Squats
Burpees over Bar

Wednesday

Strength/Skill:
Bench Press

Conditioning:
Bench Press
Hang Squat Clean
Calorie Row

Thursday

Conditioning:
Assault Bike
Dumbbell Box Step-ups
Single Arm Devils Press
Wall Balls

Friday

Strength/Skill:
Deadlift

Conditioning:
Deadlifts
Pull-ups
Toes to Bar

Saturday

Conditioning:
Thrusters
Box Jumps
Push Press
Row
Push-ups
Front Squats

Sunday 

Conditioning:
Row
Snatch

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:

Free Registration Codes to Spartan Race: Spartan Race Boise is coming to Payette, ID on August 8-9. We have a 30% off code CFARBOR30! It will be valid through 12/31/2026 on all 2026 events. We also have 2 free registration codes. These will comp the ticket fee on one Sprint, Super, 5k or 15k ticket each, leaving only $27 in admin fees (like parking and processing) for Spartan or $29 for Tough Mudder for each person to pay. These codes are TMSR-2584849 and TMSR-7893676.


Updated Summer Schedule: Our Saturday Weightlifting class is taking a summer break and will return August 1st! ☀️🏋️‍♀️ Summer is the perfect time to take your fitness outside — hit the trails, swim, hike, bike, play, travel, and enjoy all the ways movement can look beyond the gym walls.

Level 2 Seminar: We will be closed July 11th while we host a Level 2 CrossFit Seminar.