Weekly Workout Schedule

Monday

Strength/Skill:
Clean & Jerk
Conditioning:
Clean & Jerk
Row

Tuesday

Conditioning:
Shuttle runs
Dumbbell snatches
Double under
Toes to bar

Wednesday

Strength/Skill:
Overhead Squat

Conditioning:
Squat Snatches
Thrusters
Burpee over Bar

Thursday

Conditioning:

Calories or Run
Box step-ups
Push-ups
Air squats
Pull-ups

Friday

Strength/Skill:
The CrossFit Total

Saturday

Conditioning:

Filthy Fifty
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-undersMen: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Sunday 

Strength/Skill:
Front Squat

Conditioning:
Calories anyhow
Front 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.

Details Click Here