Weekly Workout Schedule

Monday

Conditioning:
“Moose”

– 1000m Row
then, 10 Rounds of:
– 7 Bar Facing Burpee’s
– 3 Thrusters 95/65lb
then,
– 1200m Run MB 20/14lb

Tuesday

Strength/Skill:
Hang Clean & Clean

Conditioning:
Power Clean
Toes to Bar

Wednesday

Strength/Skill:
Front Squat

Conditioning:
Dumbbell Lunges
Chest to Bar Pull-ups
Box Jumps

Thursday

Conditioning:
Calorie Row
Bench Press

Friday

Conditioning:

Bradshaw
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders

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.