Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
Saturday at The Bar 01.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3-41 works, 1 holds plate overhead, 1 restsfor time200m run (all, including plate overhead)30 ground
CrossFit GBAR3 WOD 01.26.24
CrossFit GBAR3 WOD WOD: CF GAMES OPEN WOD 16.4/17.4 (see 01.27.23)AMRAP in 13 minutes55 deadlifts, 225/15555 wall ball shots, 20/1455 cal row55 hand stand push
CrossFit GBAR3 WOD 01.25.24
CrossFit GBAR3 WOD STRENGTHpower clean 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/201-arm DB hang clean and jerk, 50/35 AWODnot for
CrossFit GBAR3 WOD 01.24.24
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 02.01.23)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODfor time,9
CrossFit GBAR3 WOD 01.23.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD3 rounds10 devil’s press, 45/3010 box jumps, 24/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 01.22.24
CrossFit GBAR3 WOD WODrow 500m21 shoulder press, 95/6515 back squats9 butterfly sit upsrow 500m21 push press15 back squats9 butterfly sit upsrow 500m21 push jerk15 back
CrossFit GBAR3 WODs Jan 22-26
🌟 Get Pumped for CrossFit Open 2024! 🌟 It’s time for an epic month of fitness fun – the CrossFit Open is here! For those
Saturday at The Bar 01.20.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, 1 works at a time30 rounds, 30 minute time cap5 DB bench press, 45/305
CrossFit GBAR3 WOD 01.19.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes10 hand stand push ups20 KB swings, 55/4030 toes to bar40 KB SDHP50 DU’S AWOD30 Russian twists
CrossFit GBAR3 WOD 01.18.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 01.16.23)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions
CrossFit GBAR3 WOD 01.17.24
CrossFit GBAR3 WOD WOD (see 01.26.23)row 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit GBAR3 WOD 01.16.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1power clean, 135/95EVEN ROUNDS5 pull ups10 push ups15 squatsODD ROUNDS5 ring dips10 box jumps, 24/2015 wall ball shots AWODtabata hollow rocks/superman mash
CrossFit GBAR3 WOD 01.15.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD (see 10.10.23)20-2alt DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Jan 15-19
🌟 Get Pumped for CrossFit Open 2024! 🌟 It’s time for an epic month of fitness fun – the CrossFit Open is here! For those
Saturday at The Bar 01.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams is 2-3, 1 goes through circuit at a time30 rounds for time, 30 minute time cap5
CrossFit GBAR3 WOD 01.12.24
CrossFit GBAR3 WOD WOD21-15-9deadlifts, 225/155bar facing burpees50/40/30DU’s AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 01.11.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD21-15-9DB squat cleans, 45/30butterfly sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 01.10.24
CrossFit GBAR3 WOD WOD (see 01.10.23)AMRAP in 20 minutes10 pull ups15 slam balls, 30/2020 squats200m med ball carry, 20/1410 toes to bar15 KB swings, 55/4020
CrossFit GBAR3 WOD 01.09.24
CrossFit GBAR3 WOD WOD (see 01.12.23)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65 + row2:00-3:00 2 thrusters + row3:00-4:00 3 thrusters + row4:00-5:00 4 thrusters + row…
CrossFit GBAR3 WOD 01.08.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WOD21-15-9DB bench press, 45/30box jumps, 24/20
CrossFit GBAR3 WODs Jan 8-12
CrossFit GBAR3 WOD Monday, Jan 8STRENGTHfront squat 5 x 5WOD21-15-9DB bench press, 45/30box jumps, 24/20 Tuesday, Jan 9WOD (see 01.12.23)0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65
Saturday at The Bar 01.06.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, for time …120 DB bench press, 45/30120 deadlift, 185/115120 hang power snatch, 95/65120 wall
CrossFit GBAR3 WOD 01.05.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 power cleans, 135/9510 wall ball shots, 20/145 power cleans10 KB swings, 55/40run 200m AWOD50 med ball sit ups
CrossFit GBAR3 WOD 01.04.24
CrossFit GBAR3 WOD WOD (see 01.03.23)row 1000m/800m/600m/400m/200m5 DB renegade rows10 toes to bar AFTER each row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 01.03.24
CrossFit GBAR3 WOD STRENGTHsumo deadlift 5 x 5 WOD (see 01.04.23)21-18-15-12-9-6-3SDHP, 75/55push press, 75/55 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 01.02.24
CrossFit GBAR3 WOD STRENGTH8 x snatch balance + 2 OH squats WOD (see 01.03.22)10-8-6-4-2chest to bar pull upspistols AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WODs Jan 1-5
CrossFit GBAR3 WOD Monday, Jan 1CLOSED-HAPPY NEW YEAR! Tuesday, Jan 2STRENGTH8 x snatch balance + 2 OH squatsWOD (see 01.03.22)10-8-6-4-2chest to bar pull upspistols Wednesday,
CrossFit GBAR3 WOD 12.29.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM WOD21-15-9power snatch, 95/65toes to bar50 DU’s AFTER each set AWODtabata side plank
CrossFit GBAR3 WOD 12.28.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM STRENGTHdeadlift 5 x 5 WOD (see 06.26.23)AMRAP in 4 minutes3-6-9 …shoulder press,
CrossFit GBAR3 WOD 12.27.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 KB
CrossFit GBAR3 WOD 12.26.23
CrossFit GBAR3 WOD CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM STRENGTH/WODEMOM for 8 minutes2 push press + 5 DB front squats, 45/30rest
CrossFit GBAR3 WODs Dec 25-29
CrossFit GBAR3 WOD Monday, Dec 25CLOSED-MERRY CHRISTMAS! Tuesday, Dec 26CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PMSTRENGTH/WODEMOM for 8 minutes2 push press +
Saturday at The Bar 12.24.23
TYR POP-UP STORE AT THE BAR STARTS AT 8:30 AM This is the new BIG deal in CrossFit apparel, shoes and accessories AND you can
CrossFit GBAR3 WOD 12.22.23
CrossFit GBAR3 WOD WOD (see 12.23.22)AMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump. 24/20 AWODnot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 12.21.23
CrossFit GBAR3 WOD WOD50 deadlifts, 75/55run 400m40 thrusters,run 400m30 SDHPrun 400m20 lateral burpeesrun 400m AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 12.20.23
CrossFit GBAR3 WOD STRENGTHthruster 10 x 2 from rack WOD (see 12.20.22)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/201-arm DB thruster, 50/35 AWOD20
CrossFit GBAR3 WOD 12.19.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 wall ball shots, 20/1415 deadlifts, 225/1559 ring push ups AWODmax med ball sit ups in 1 minute
CrossFit GBAR3 WOD 12.18.23
CrossFit GBAR3 WOD STRENGTH8 x 3 position power snatch (high hang, low hang, ground) WOD (see 12.19.22)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups
CrossFit GBAR3 WODs Dec 18-22
CrossFit GBAR3 WOD Monday, Dec 18STRENGTH8 x 3 position power snatch (high hang, low hang, ground)WOD (see 12.19.22)21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit
Saturday at The Bar 12.16.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD teams of 2for time …run 800m40 burpees (team total)80 hang power cleans, 135/95 (P1 reps, P2
CrossFit GBAR3 WOD 12.15.23
CrossFit GBAR3 WOD WOD (see 12.16.22)5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 then max reps back squats, 135/95 (from
CrossFit GBAR3 WOD 12.14.23
CrossFit GBAR3 WOD WOD50-40-30-20-10row, cal.AFTER each set10 slam balls, 30/2010 toes to bar AWOD30 Russian twists
CrossFit GBAR3 WOD 12.13.23
CrossFit GBAR3 WOD WODAMRAP in 18 minutes5 pull ups10 box jumps, 24/2015 squat cleans, 95/65200m run AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 12.12.23
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 09.11.23)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 12.11.23
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD (see 12.12.22)30-20-10DB hang power cleans, 45/30OH walking lunges, 45/30 AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WODs Dec 11-15
Join Us for Festive Fun: Exclusive Events this Week at CrossFit GBAR3! Calling all CrossFit GBAR3 members! Get ready for a week filled with holiday
Saturday at The Bar 12.09.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD solo or teams of 230 rounds3 box jump overs3 DB thrusters3 pull ups3 push ups3 wall
CrossFit GBAR3 WOD 12.08.23
CrossFit GBAR3 WOD WODMax reps in 2 minutes at 6 stations, 1 minute rest betweenDevil’s press, 45/30Goblet squats, 55/40Burpee box jumps, 24/20Hand stand push upsKB
CrossFit GBAR3 WOD 12.07.23
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 hang power snatch, 95/6510 OH squats, 95/6515 slam balls, 30/2020 DU’s AWOD30 Russian twists
CrossFit GBAR3 WOD 12.06.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1Deadlifts, 225/155EVENDB renegade rows, 45/30Pull upsODDDB thruster, 45/30Ring dips AWOD50 butterfly sit ups for time
CrossFit GBAR3 WOD 12.05.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Push press WOD21-18-15-12-9-6-3Jump squatsSprint 80m AFTER each set AWODNot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 12.04.23
CrossFit GBAR3 WOD STRENGTH5-5-3-3-2-1-1Hang power clean WOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Dec 4-8
CrossFit GBAR3 WOD Monday, Dec 4STRENGTH5-5-3-3-2-1-1Hang power cleanWOD10-8-6-4-2Alt DB snatch, 50/35PistolsThen, row 1000m Tuesday, Dec 5STRENGTH5-5-3-3-2-1-1Push pressWOD21-18-15-12-9-6-3Jump squatsSprint 80m AFTER each set Wednesday, Dec 6WOD10-9-8-7-6-5-4-3-2-1Deadlifts,
Saturday at The Bar 12.02.23
CrossFit 8:30New Member On Ramp 9:30 CrossFit GBAR3 WOD teams of 3-4, one at a time on all movements except rower24 minutes for max metersin
CrossFit GBAR3 WOD 12.01.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m10 power cleans, 135/9512 chest to bar pull ups AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 11.30.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 3 WOD (see 09.08.22)AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 11.29.23
CrossFit GBAR3 WOD WOD (see 11.30.22)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWODnot for time,3 rounds10 hollow rocks20 superman’s
CrossFit GBAR3 WOD 11.28.23
CrossFit GBAR3 WOD WOD (see 11.28.22)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15
CrossFit GBAR3 WOD 11.27.23
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat AWODtabata push ups/sit ups mash up
CrossFit GBAR3 WODs Nov 27-Dec 1
CrossFit GBAR3 WOD Monday, Nov 27STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWODtabata push ups/sit ups mash up Tuesday,
CrossFit GBAR3 WOD 11.23.23
HAPPY THANKSGIVING!ONE CLASS TODAY AT 8:30 AM CrossFit GBAR3 WOD WOD: FILTHY FIFTYsingle or with a partner50 box jumps, 24/2050 jumping pull ups50 KB swings,
CrossFit GBAR3 WOD 11.22.23
NO AFTERNOON CLASSES TODAY CrossFit GBAR3 WOD WODAMRAP in 20 minutes1 round of Cindyrun 200m2 rounds of Cindyrun 200m3 rounds …Cindy is 5 pull ups
CrossFit GBAR3 WOD 11.21.23
CrossFit GBAR3 WOD WOD (see 12.22.21)7 rounds7 power cleans, 95/657 thrusters7 lateral burpees AWODtabata side plank
CrossFit GBAR3 WOD 11.20.23
CrossFit GBAR3 WOD WOD (see 11.21.22)row 750m21 deadlifts, 225/15521 toes to barrow 500m15 deadlifts15 toes to barrow 250m9 deadlifts9 toes to bar AWOD30 GHD hip
CrossFit GBAR3 WODs Nov 20-24
CrossFit GBAR3 WOD Monday, Nov 20WOD (see 11.21.22)row 750m21 deadlifts, 225/15521 toes to barrow 500m15 deadlifts15 toes to barrow 250m9 deadlifts9 toes to bar Tuesday,
Saturday at The Bar 11.18.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-31 reps, 1 shuttle runs 100m, 1 restsAMRAP in 24 minutes2 wall ball
CrossFit GBAR3 WOD 11.17.23
CrossFit GBAR3 WOD WODrow 1000m100 squats50 DB bench press, 45/30row 500m50 squats25 DB bench press AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 11.16.23
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WOD (see 11.14.22)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 11.15.23
CrossFit GBAR3 WOD WOD: HELEN (see 11.17.22)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD2 rounds for max sit ups30 sec hollow rocks30 sec plank
CrossFit GBAR3 WOD 11.14.23
CrossFit GBAR3 WOD WOD (see 11.15.22)AMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODmax med
CrossFit GBAR3 WOD 11.13.23
CrossFit GBAR3 WOD STRENGTHclean and jerk 10 x 1 WOD10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs Nov 13-17
CrossFit GBAR3 WOD Monday, Nov 13STRENGTHclean and jerk 10 x 1WOD10-8-6-4-21-arm DB hang clean and jerk, 50/35pistols Tuesday, Nov 14WOD (see 11.15.22)AMRAP in 17 minutes20
Saturday at The Bar 11.11.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 11.10.23
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 3 WOD (see 11.07.22)AMRAP in 10 minutes7 KB swings, 55/407 med ball cleans, 20/14 AWODnot for time, 50
CrossFit GBAR3 WOD 11.09.23
CrossFit GBAR3 WOD WOD (see 11.10.22)4 x 500m row, rest exactly 3 minutes between rounds AWOD100 reps core
CrossFit GBAR3 WOD 11.08.23
CrossFit GBAR3 WOD WOD (see 11.08.22)AMRAP in 20 minutes5 deadlift, 225/15510 box jumps, 24/205 deadlift10 toes to bar20 wall ball shots, 20/14 AWODtabata handstand hold/burpees
CrossFit GBAR3 WOD 11.07.23
CrossFit GBAR3 WOD WOD10 handstand push ups20 pull ups30 OH walking lunges, 45/25400m run50 thrusters, 45/35400m run30 OH walking lunges20 pull ups10 handstand push ups
CrossFit GBAR3 WOD 11.06.23
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWOD1 min hollow rocksrest 1 min40 sec hollow rocksrest 40 sec20 sec hollow
CrossFit GBAR3 WODs Nov 6-10
CrossFit GBAR3 WOD Monday, Nov 6STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s Tuesday, Nov 7WOD10 handstand push ups20 pull ups30 OH walking lunges,
Saturday at The Bar 11.03.23
FALL FEST IS TODAY AT 8 AM! A FRIENDLY IN-HOUSE COMPETITION AND PARTY IT IS NOT TOO LATE TO JOIN THE FUN! COME ON OUT
CrossFit GBAR3 WOD 11.03.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m10 deadlifts, 225/15512 ring push ups AWOD30 Russian twists
CrossFit GBAR3 WOD 11.02.23
CrossFit GBAR3 WOD STRENGTH8 x power snatch + 2 OH squats WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …zAlt DB snatch, 45/30knees to elbows AWOD30
CrossFit GBAR3 WOD 11.01.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1EVENpull upspush press, 115/75box jumps, 24/20ODDring dipspower cleansbox jumps AWODtabata side plank
CrossFit GBAR3 WOD 10.31.23
CrossFit GBAR3 WOD HalloWOD: Pumpkin Power Palooza7 rounds7 pumpkin wall shots, 20/247 jack-o-lantern swings, 55/407 sumo DEAD jack-o-lantern high pulls7 pumpkin slams, 30/207 poisoned goblet
CrossFit GBAR3 WOD 10.30.23
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WOD30-20-10DU’sbutterfly sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Oct 30-Nov 3
FALL FEST IS THIS SATURDAY, 8 AM A FRIENDLY IN-HOUSE COMPETITION AND PARTY MAKE A TEAM WITH ONE GUY AND ONE GIRL AND COME OUT
Saturday at The Bar 10.21.23
FALL FEST IS NEXT SATURDAY, NOV 4, 8 AM A FRIENDLY IN-HOUSE COMPETITION AND PARTY MAKE A TEAM WITH ONE GUY AND ONE GIRL AND
CrossFit GBAR3 WOD 10.27.23
CrossFit GBAR3 WOD WOD: GBAR3 CRIPPLER30 back squats,225/155 (rack)row 1000mrest 4 minutes30 clean and jerks, 135/95run Kluge Lakes Lane AWOD100 reps core
CrossFit GBAR3 WOD 10.26.23
CrossFit GBAR3 WOD WOD: FRIGHT GONE BAD3 rounds, 1 min rest between roundsAMRAP in 1 minute at 5 stationshang power snatch, 75/55OH squatslateral burpeestoes to
CrossFit GBAR3 WOD 10.25.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – do things you enjoy This often gets overlooked as an essential element of healthy living—doing
CrossFit GBAR 3 WOD 10.24.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – spend time alone Spending regular time alone helps to get to know and stay in
CrossFit GBAR3 WOD 10.23.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – floss your teeth Floss your teeth daily for good dental health and overall health. Not
CrossFit GBAR3 WODs Oct 23-27
IT’S TIME FOR A FALL FEST!!! SATURDAY, NOV 4 AT 8:30 AM WE ARE HAVING A FRIENDLY IN-HOUSE COMPETITION MAKE A TEAM WITH ONE GUY
Saturday at The Bar 10.21.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD solo or teams of 2, partner 1 completes round then tags partner 220 rounds3 deadlifts,
CrossFit GBAR3 WOD 10.20.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – eat the rainbow Aim to eat all the colors of the rainbow each day. (Natural