Weekly Workout Schedule

Monday

Strength/Skill:
Bench Press
Conditioning:
Bench Press
Kettlebell Swings
Calorie Row

Tuesday

Strength/Skill:
3 Position Clean

Conditioning:
Box Jumps
Push-ups
Hang Power Cleans

Wednesday

Strength/Skill:
Back Squat

Conditioning:
Forward Lunges
Double-Unders

Thursday

Conditioning:
Row/Ski
Run
Air Squats
Kettlebell Sumo Deadlift High Pull
Burpees
Goblet Squats
Pull-ups
Kettlebell Swings

Friday

Community Cup WOD 3, 2026

“CrossFit Milpitas”
Score Reps
For total reps, complete 3 rounds of as many reps as possible in 4 minutes of:

  • 10 shuttle runs (50 feet)
  • 21 toes-to-bars
    In the time remaining, complete the following:
  • Round 1: As many snatches as possible
  • Round 2: As many overhead squats as possible
  • Round 3: As many squat snatches as possible
    Rest 2 minutes between rounds.

Time cap: 16 minutes

Saturday

Conditioning:

McGhee

As many rounds as possible in 30 minutes of:
5 deadlifts
13 push-ups
9 box jumps

F: 185-lb barbell, 20-inch box
M: 275-lb barbell, 24-inch box

Sunday 

Strength/Skill:
Push Press

Conditioning:
Double Unders
Sit-ups
Calories

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