Weekly Workout Schedule
Monday
Hang Snatch, Snatch, Overhead Squat
3 rounds for time of:
21 toes-to-bars
7 unbroken power snatches
7 unbroken hang snatches
7 unbroken squat snatches
Tuesday
Strength/Skill:
Deadlift
Conditioning:
Deadlifts
Handstand Push-ups
Box Jumps
Wednesday
Strength/Skill:
Weighted Pull-ups
Conditioning:
Row
Double-unders
Thursday
Strength/Skill:
Squat Clean
Conditioning:
Power Clean
Front Squat
Burpee Over Bar
Friday
Community Cup Workout 1
Saturday
Conditioning:
Run
Push Jerk
Snatch
Sunday
Strength/Skill:
Back Squat
Conditioning:
Walking Lunges
Box Jumps
Sit-ups
Air Squats
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.