Weekly Workout Schedule
Monday
Overhead Squat
Hand Release Push-ups
Tuesday
Strength/Skill:
Deadlifts
Bar Muscle-ups
Conditioning:
Deadlifts
Pull-ups
Chest to Bar Pull-ups
Bar Muscle-ups
Wednesday
Strength/Skill:
Clean & Jerk
Conditioning:
Clean & Jerks
Burpee Box Jumps
Thursday
Strength/Skill:
Bench Press
Conditioning:
Bench Press
Kettlebell Step-ups
Kettlebell Swings
Friday
Strength/Skill:
Power Snatch
Conditioning:
Touch & Go Snatches
Calorie Assault Bike
Saturday
Conditioning:
Calorie Row
Power Cleans
Burpee over Bar
Front Squats
Sunday
Strength/Skill:
Push Jerk
Conditioning:
Toes to Bar
Box Jump Overs
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.