New Class Schedule Beginning Monday, Aug 14
We are adding a class in the afternoon! Class times in the morning will remain at 5, 6, 7, 8 and 9 am. Afternoon class times will now be 4:30, 5:30 and 6:30 pm! Have a great week!
CrossFit GBAR3 WOD
Monday, Aug 14
STRENGTH
power clean 10 x 1
WOD
4 rounds
row 250m
10 slam balls, 30/20
Tuesday, Aug 15
STRENGTH
push press 5-5-3-3-2-1-1
WOD
9 minutes on the clock
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then,
max reps KB swings
Wednesday, Aug 15
WOD
row 500m
15 power cleans, 95/65
15 front squats
15 pull ups
row 500m
15 squat cleans
15 push press
15 pull ups
row 500m
15 hang power cleans
15 thrusters
15 pull ups
Thursday, Aug 16
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between
bike, cal.
handstand push ups
DB devil’s press, 45/30
shoot throughs
DB farmer carry walking lunges
burpee box jump over, 24/20
Friday, Aug 17
WOD
AMRAP in 15 minutes
5 deadlifts, 225/155
10 box jumps, 24/20
15 wall ball shots, 20/14