Weekly Workout Schedule

Monday

Strength/Skill:
Squat Clean
Conditioning:
Assault Bike
Squat Clean

Tuesday

Strength/Skill:
Weighted Pull-ups

Conditioning:
Strict Pull-ups
Double-Unders
Dumbbell Bench Press 

Wednesday

Strength/Skill:
Power Snatch & Overhead Squat

Conditioning:
NAUTICAL NANCY
5 Rounds for TIME:
400m Row
15 Overhead Squats 95/65

Thursday

Conditioning:

Return Fire

9 Rounds of (2 minutes of Work / 2 minutes of Rest)

  • 5 Deadlift
  • 4 Hang Cleans
  • 3 Shoulder to Overhead
  • 2 Front Squat
  • 1 Hang Sqt Clean

Rx: 95/65lb

55+ Rx: 75/50lbs

Friday

Conditioning:

And Theeennn

30 minutes of:

2-4-6-8-10….and so on…. 100-102…

  • Row
  • Chin-ups
  • Box Dips
  • Push-ups

Saturday

Strength/Skill:
Back Squat

Conditioning:
Calories anyhow
Russian Kettlebell Swings
Back Squats

Sunday 

Strength/Skill:
Push Press

Conditioning:
Shoulder to Overhead
Burpee Over Bar
Toes to Bar

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:

ARBOR CROSSFIT COMMUNITY CUP – AUGUST FRIDAYS

Arbor — it’s time to step on the floor and put your fitness to the test!

The CrossFit Community Cup, is coming. This isn’t about chasing the leaderboard worldwide — it’s about competing right here, inside our walls, with your people.

 

You’ll be placed into a tier based on your Open performance, meaning you’ll be going head-to-head with athletes at your level. Whether you’re just getting started or you’ve been training for years, every rep matters, every lift counts, and every finish feels earned.

This is your chance to:
• Challenge yourself in a real competition setting
• Push beyond what’s comfortable
• Show up for your crew and represent Arbor
• Celebrate how far you’ve come

Workouts will run every Friday in August:
• August 7, 14, 21, & 28

This is more than just workouts. It’s our version of the Affiliate Games.

So sign up, commit, and lean in. Let’s pack the gym, bring the energy, and make August something special.

Details Click Here

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.