Weekly Workout Schedule

Monday

Strength/Skill:
Front Squat
Conditioning:
Bar Muscle-Ups
Thrusters
Toes to Bar

Tuesday

Strength/Skill:
Hang Clean & Jerk

Conditioning:
“DT” – 5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Wednesday

Conditioning:

Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Thursday

Conditioning:

Morrison

50-40-30-20-10 reps for time of:
Wall-ball shots
Box jumps
Kettlebell swings

F: 14-lb medicine ball to a 9-foot target, 20-inch box, 35-lb kettlebell
M: 20-lb medicine ball to a 10-foot target, 24-inch box, 53-lb kettlebell

Friday

Conditioning:

1776

36 minutes of:
1 Front Squat
7 Shoulder to Overhead
7 Hang Clean
6 Bench Press

 

Rx: FS, S2O & HC @135/95lb, Bench @ 165/115lb
Rx 55+: 95/65lb, 135/85lb
Rx+: 165/115lb, 205/140lb

Saturday

Closed

Sunday 

Closed

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.