What is CrossFit?

CrossFit is a core strength and conditioning program designed to increase physical competence in 10 recognized fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

At GBAR3 the WOD (workout of the day) follows the CrossFit prescription of constantly varied, functional movements executed at high intensity.

Constantly varied

Functional movements

High intensity

CrossFit is a program driven by data.

Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

CrossFit is the sport of fitness

The community that spontaneously arises when people work out together is a key component of why CrossFit is so effective. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

Is this for me?

While CrossFit challenges the world’s fittest, the program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. At CrossFit GBAR3 we scale load and intensity; we don’t change the program. The needs of all our athletes – ranging from professional to amateur, young to elderly – differ by degree, not kind.

Yes, you can do CrossFit.

Get started now!

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