Weekly Workout Schedule

Monday

Strength/Conditioning:
Bench Press

Conditioning:
Bench Press
Burpee over Dumbbell
Alternating Dumbbell Snatches

Tuesday

Strength/Conditioning:
Back Squat

Conditioning:
Row

Wednesday

Strength/Conditioning:
Power Snatch

Conditioning:

CrossFit Games Open 11.1 and 14.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Thursday

Strength/Skill:
Shoulder Press 

Conditioning:
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Friday

Conditioning:
Toes to Bar
Dumbbell Lunges
Calorie Row

Saturday – Arbor Fall Festival (8AM – 11AM)

Conditioning:

Monster Mash

Stage 1: “Frankenstein’s Five” (70/53lb)

5 Rounds of:

29 Box Jumps, 20in

29 KB Swings

 

Stage 2: “The Witches’ Coven” (Rx: 135/95lb)

4 Rounds of

47 Hang Cleans

47 Deadlifts

 

Stage 3: “Pumpkin Pursuit” (Rx: 20/14lb)

3 Round of:

65 Wallballs

65 Air Bike Calories

 

Stage 4 “The Haunted Hustle” (Rx: 95/65lb)

2 Rounds of:

83 Ground to Overhead

83 Front Squats

 

Stage 5 “The Final Howl”

1 Round of:

101 Burpees Over the Barbell

 

40 Minute Time Cap

Sunday 

Strength/Skill:
Push Press

Conditioning:

“RANNIE”
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups***400m Run After Each Full Round

**GHD Optional

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:

🎃🍂 Fall Festival: Join us on Halloween for a fun-filled morning at Arbor! Come sweat, play, eat, and hang out with the Arbor community! Costumes encouraged (best costumes will win a prize!)

We’ll have a waffle bar, pumpkin decorating, challenges, and more! Sign up for the waffle bar in the lobby! 🧇

🗓️Saturday, October 31st
⏰ 8 AM – 11 AM