Achieve your goals
CrossFit is the primary training program at GBAR3. In a group setting we do a WOD (Workout Of the Day) following the CrossFit prescription of constantly varied, functional movements performed at high intensity.
Our workouts are never boring. They don't take long. Our community is supportive. And best of all – CrossFit works.
Re-imagine your body’s potential by increasing flexibility, decreasing recovery time, and strengthening the mind-body connection with yoga at CrossFit GBAR3. The Yoga instructor is GBAR3 member, Kimberly Brooke. Get to know Kimberly at kimmyoga.com.
$25 / month for Unlimited GBAR3 members
$45 / month for all others
This 1-hour class meets Tuesdays and Fridays at 10:15 am. You do not have to be a GBAR3 member to join the class.
Mixing yoga and your CrossFit routine is the perfect yin to the high intensity yang.
GBAR3 programming focuses on GPP (general physical preparedness) building across all aerobic and anaerobic metabolic pathways with constantly varied, functional movements performed at high intensity. Strength components are featured a minimum of twice weekly, drawing from a range of Olympic and power lifting movements. Daily WODs follow the 5 days on, two days off format.
For GBAR3 athletes with an Unlimited Membership who wish to complement the standard programming with additional strength training, we offer open gym hours on MWF 3-4 pm, Saturdays 9:30-11:00 am, and Sundays 12-2 pm.
Athletes can work on any lift or we can customize a strength program for you to follow on your own. Customized programs are designed to complement the weekly WODs, not replace them. Programs run on 3 week cycles, and focus on movements specified by each athlete (e.g. squats, dead lifts, shoulder presses, cleans and snatch drills).
Request customized strength program
Do you skip running WODs? Want a faster WOD time? GBAR3’s Running Clinic focuses exclusively on running mechanics to improve the success and enjoyment of running!
The Running Clinic at GBAR3 is led by Coach Elizabeth (see bio below). In this clinic you will get insight to why you tend to get injured or experience discomfort when you run. Learn how mobility, stability, and power can all affect your running gait and your enjoyment of running. During the five-week clinic you will have two opportunities for video gait analysis, learn how it is not enough to have muscular strength but to also have muscular endurance, and walk away with a tool box of mobility, stability, and power drills to work on the weak links in your gait.
Elizabeth Garcia has been working in the fitness industry for the last 19 years as a certified personal and group fitness trainer, USA Triathlon Coach, Pilates trainer, a Newton Natural Running Coach, and most recently as a CrossFit Level 1 trainer. She has worked with athletes from over 20 different states ranging in age from 16 to 79 to help them reach their running and triathlon goals. Elizabeth is a 18 time marathon finisher and a 3 time Ironman finisher, as well as being a qualifier for the Ironman 70.3 World Championship.
The 5-week program consists of a one-hour class per week. Topics each week are:
- Gait analysis and mobility assessment
- Relaxed running movements and drills
- Balance and forward lean with stability
- Mind-body connection; quick and light cadence drills
- Gait analysis and corrective exercises for common running injuries
5-week running clinic / $125
Limited to 10 participants.
3-hour running clinic / $35
Limited to 15 participants.
Inquire about next class start
GBAR3 offers a mobility assessment test to help new and veteran athletes target movement limitations and specific measures to address them. This one hour private session is available by appointment to GBAR3 members for $65. It includes joint mobility tests, corrective actions and two follow-up assessments. Results from your assessment are posted to your Zen Planner profile under Medical/ Mobility.
Schedule a mobility assessment
A New Better You!
Fitness, weight loss & nutrition challenge
This is a 6-week program designed for people who are unsatisfied with their current exercise routines, or have tried boot camps, crash diets and other weight loss programs that brought only short term benefits if any at all. This is for people who wish to focus on overall fitness and improved nutrition while reaching and sustaining body composition goals, having fun and making friends at the same time! Challenge participants will be guided through safe, effective functional movements and endurance challenges while taking specific steps to reach their individual goals.
- Private, one-on-one goal setting, measurements and mobility assessments, before and after Challenge
- Three scheduled workouts per week led by GBAR3 trainers
- Three programmed endurance workouts per week designed by GBAR3 trainers
- Exclusive 6-Week Meal Plan prepared for this program by registered and licensed dietitian Amy Kubal. Amy specializes in the Paleo Diet and performance nutrition. She consults with a broad range of clients from elite competitors to everyday athletes, as well as clients just looking to improve their overall health through nutrition.
- Amy will host a one hour intro session at the beginning of the challenge where she will explain program principles, goals and tactics, and answer our questions.
6-Week challenge / $85
A New, Better You! includes a nutrition seminar and meal plan designed by renowned nutritional consultant Amy Kubal, complete with Amy’s intro session and Meal Plan, customized endurance workouts in addition to daily WODs, and access to GBAR3’s A New, Better You! Face Book group.
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Fundamentals is a beginner level class that meets on Saturdays 9:30-11:00 am and runs in 5-week cycles. The objective of this class is to introduce CrossFit concepts and training philosophy, drill and reinforce Foundational Movements, teach basic gymnastics, weightlifting and mobility, gym organization, safety, and nutrition.
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Personal training has been shown to accelerate an athlete’s progress toward their goals. At GBAR3 athletes utilize private sessions exclusively or in combination with regular group class attendance. Many athletes find that a bit of one-on-one attention to address specific weaknesses, such as double-unders, butterfly pull-ups, or Olympic Lifting, further enhances their experience and success in group class workouts.
Schedule personal training
World class fitness in 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman