Weekly Workout Schedule

Monday

Strength/Skill:
Back Squat
Conditioning:
Assault Bike Calories

Tuesday

Strength/Skill:
Bench Press

Conditioning:
Strict Pull-ups
Dumbell Bench Press
Kettlebell Deadlifts

Wednesday

Strength/Skill:
Toes to Bar

Conditioning:
Calorie Row
Burpee Box Jump Over

Thursday

Strength/Skill:
Clean & Jerk

Conditioning:
Clean & Jerk
Bar Muscle-up

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:
Run
Dumbbell Deadlifts
Farmers Carry
Dumbell Lunges

Sunday 

Strength/Skill:
Push Press

Conditioning:
Push Press
Push-ups

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