Workouts, Happenings, and Updates at CrossFit GBAR3
The Blog
Saturday at The Bar 02.04.23
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3, 1 lifts at a timein order for time …30 ground to OH, x50 pull ups30 ground to
CrossFit GBAR3 WOD 02.03.23
CrossFit Open: Feb 16-Mar 6 Get ready for the CrossFit Open season with a blast from the past! Doing a workout from last year has
CrossFit GBAR3 WOD 02.02.23
Clean and Jerk Complex Today’s strength training complex is a means to improve overall strength, power, and technique in the clean and jerk lift. Increasing
CrossFit GBAR3 WOD 02.01.23
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 09.28.21)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODfor time,9
CrossFit GBAR3 WOD 01.31.23
CrossFit GBAR3 WOD (see 02.02.22)3 roundsrow 250m15 thrusters, 95/65row 250m15 pull ups AWOD30 Russian twists
CrossFit GBAR3 WOD 01.30.23
CrossFit WOD STRENGTHOH squat 5-5-3-3-2-1-1 WOD (see 02.01.22)30-20-10OH walking lunges, 45/25DU’sbutterfly sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Jan 30-Feb 3
CrossFit GBAR3 WODs Monday, Jan 30STRENGTHOH squat 5-5-3-3-2-1-1WOD (see 02.01.22)30-20-10OH walking lunges, 45/25DU’sbutterfly sit ups Tuesday, Jan 31WOD (see 02.02.22)3 roundsrow 250m15 thrusters, 95/65row 250m15
Saturday at The Bar 01.28.23
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-31 works and 1 holds plate OH, 45/25in any order/rep scheme, for time…100 power cleans, 135/95100 ring rows100
CrossFit GBAR3 WOD 01.27.23
CrossFit Games Open: Feb 16-March 6 The CrossFit Games season kicks off with The Open, a three-week international competition where anyone — regardless of fitness
CrossFit GBAR3 WOD 01.26.23
Interval Training at CrossFit GBAR3 Row 2500m for time? Uggh..monotonous..boring..mind numbing..think I’ll skip Thursday. Row 1000 for time and rest 4 minutes? Then row only
CrossFit GBAR3 WOD 01.25.23
I am Doing This For Me It’s important to remember that your fitness journey is your own. Don’t compare yourself to others, but rather embrace
CrossFit GBAR3 WOD 01.24.23
Bench Press: Why We Do It The bench press is a compound exercise that targets the chest, shoulders, and triceps muscles. These muscle groups are
CrossFit GBAR3 WOD 01.23.23
Start Every Day by Thinking of Your Why Starting every day by thinking about your “why” can help you to focus on your goals and
CrossFit GBAR3 WODs Jan 23-27
Maximizing Your CrossFit Workout: The Importance of Proper Warm-ups and Cool-downs CrossFit is a high-intensity, full-body workout that requires a lot of energy and effort
Saturday at The Bar 01.21.23
CROSSFIT 8:30 AM WOD4 teams, 1 athlete works at a timefor time in any order…1200m row120 KB swings, 55/40120 KB SDHP120 DB hang power cleans,
CrossFit GBAR3 WOD 01.20.23
You get more than just a workout at CrossFit GBAR3 CrossFit is not just about physical strength – it can also be a force for
CrossFit GBAR3 WOD 01.19.23
You get more than just a workout at CrossFit GBAR3 CrossFit is not just about physical strength – it can also be a force for
CrossFit GBAR3 WOD 01.18.23
You get more than just a workout at CrossFit GBAR3 CrossFit is not just about physical strength – it can also be a force for
CrossFit GBAR3 WOD 01.17.23
You get more than just a workout at CrossFit GBAR3 CrossFit is not just about physical strength – it can also be a force for
CrossFit GBAR3 WOD 01.16.23
You get more than just a workout at CrossFit GBAR3 CrossFit is not just about physical strength – it can also be a force for
CrossFit GBAR3 WODs Jan 16-20
NEW YEAR, NEW YOU NUTRITION CHALLENGE IS HERE! A 6-week challenge focused on habits and behavior-based nutrition! The goal is to reduce body fat, sleep
Saturday at The Bar 01.07.23
CROSSFIT 8:30 AM WODteams of 2-3, 1 works at timefor time, in any order/rep scheme40 x DB renegade row + DB Curtis P’s80 pull ups120
CrossFit GBAR3 WOD 01.13.23
You get more than just a workout at CrossFit GBAR3 CrossFit is not just about physical strength – it can also be a force for
CrossFit GBAR3 WOD 01.12.23
The thruster: Why we do it The thruster is a compound exercise that strengthens multiple muscle groups at once, including the quadriceps, glutes, shoulders and
CrossFit GBAR3 WOD 01.11.23
The power snatch: Why we do it The power snatch is an exercise that can be very beneficial for CrossFit athletes, as it can help
CrossFit GBAR3 WOD 01.10.23
16 Ways to Change Your Life: 16. Revisit that Bucket List…or Rather, That LIVING List If you have a list of things you want to
CrossFit GBAR3 WOD 01.09.23
16 Ways to Change Your Life: 15. Surprise Yourself One of the best ways to jolt yourself out of a disappointing life is to do
CrossFit GBAR3 WODs Jan 9-13
NEW YEAR, NEW YOU NUTRITION CHALLENGE IS HERE! A 6-week challenge focused on habits and behavior-based nutrition! The goal is to reduce body fat, sleep
Saturday at The Bar 01.07.23
CROSSFIT 8:30 AM WODTeams of 2-3, one works at a time30 rounds for time5 DB bench press, 50/355 DB hang power cleans5 muscle ups OR
CrossFit GBAR3 WOD 01.06.23
16 Ways to Change Your Life: 14. Find Your Zen To live a peaceful, happy life sometimes you have to do things that are totally
CrossFit GBAR3 WOD 01.05.23
16 Ways to Change Your Life: 13. Take Stock of the Good Things and Be Grateful You might not have the most challenging job, but
CrossFit GBAR3 WOD 01.04.23
16 Ways to Change Your Life: 12. Erase Negativity First of all, let’s admit that it’s finally time for that voice in your head to
CrossFit GBAR3 WOD 01.03.23
16 Ways to Change Your Life: 11. Change Your Beliefs Your habits create your identity. No one is born with a set of beliefs. All
CrossFit GBAR3 WOD 01.02.23
16 Ways to Change Your Life: 10. Experience the Joy of Learning Each time you learn something new, you gain more knowledge, and with more
CrossFit GBAR3 WODs Jan 2-6
NEW YEAR, NEW YOU NUTRITION CHALLENGE IS HERE! A 6-week challenge focused on habits and behavior-based nutrition! The goal is to reduce body fat, sleep
CrossFit GBAR3 WOD 12.30.22
16 Ways to Change Your Life: 9. Live in the Moment Many of us tend to think that the grass is greener on the other
CrossFit GBAR3 WOD 12.29.22
16 Ways to Change Your Life: 8. Accept Yourself The only person who is going to change your life is you! To create that change,
CrossFit GBAR3 WOD 12.28.22
16 Ways to Change Your Life: 7. Face Your Fears It’s easy to ignore our fears and hope that they will go away. Unfortunately, it
CrossFit GBAR3 WOD 12.27.22
16 Ways to Change Your Life: 6. Start Living a Well-Balanced Life Our health does not remain the same. Our physical, emotional, and spiritual state
CrossFit GBAR3 WOD 12.26.22
NEW YEAR, NEW YOU NUTRITION CHALLENGE IS HERE! A 6-week challenge focused on habits and behavior-based nutrition! The goal is to reduce body fat, sleep
CrossFit GBAR3 WODs Dec 26-30
LIMITED CLASS SCHEDULE THIS WEEK: 6 AND 8 AM, 5 PM Monday, Dec 26STRENGTH/WODEMOM for 16 minutesODD: 3 deadlifts + 5 DB bench press (AHAP)EVEN:
Saturday at The Bar 12.24.22
CROSSFIT 8:30 AM 12 DAYS OF CHRISTMAS CROSSFIT 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …1. box jump, 30/242. deadlift, 225/1553. chest to bar pull ups4. wall
CrossFit GBAR3 WOD 12.23.22
16 Ways to Change Your Life: 5. Do Something That Scares You This is all about you choosing to step out of your comfort zone
CrossFit GBAR3 WOD 12.22.22
16 Ways to Change Your Life: 4. Let Go of Regrets Regrets will only hold you back in life. If you spend all your time
CrossFit GBAR3 WOD 12.21.22
16 Ways to Change Your Life: 3. Set Goals Once you know what is important in your life and what your dream life looks like
CrossFit GBAR3 WOD 12.20.22
16 Ways to Change Your Life: 2. Create a Dream Board When we were children, we would daydream all the time and think of how
CrossFit GBAR3 WOD 12.19.22
16 Ways to Change Your Life: 1. Find Meaning “How do i change my life?” Spend some time trying to sort out what is important
CrossFit GBAR3 WODs Dec 19-23
Monday, Dec 19STRENGTH8 x 3-position power snatchWOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups Tuesday, Dec 20STRENGTH10 x 2 thrusters (from ground)WODAMRAP in 7
Saturday at The Bar 12.17.22
CROSSFIT 8:30 AMELEMENTS FOR BEGINNERS 9:30 AM CROSSFIT WOD teams of 2-3, one works at a timeBUY IN: 1220/1000m rowBUY IN 2: 100/75 cal bikethen,
CrossFit GBAR3 WOD 12.16.22
CrossFit GBAR3 WOD 5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps back squats, 135/95 (rack)20 KB swings
CrossFit GBAR3 WOD 12.15.22
Thorne’s 12 Days of Christmas Healthy Aging Support – Day 11 ResveraCel® Target the effects of aging from the inside, out.* ResveraCel features nicotinamide riboside
CrossFit GBAR3 WOD 12.14.22
Thorne’s 12 Days of Christmas Immune Support – Day 10 Myco-Immune Myco-Immune is a blend of six mushroom extracts shown to provide significant immune support.*
CrossFit GBAR3 WOD 12.13.22
Thorne’s 12 Days of Christmas Fatigue Support – Day 9 Basic B Complex 8 easily-absorbed B vitamins, plus Choline – packed into one capsule for
CrossFit GBAR3 WOD 12.12.22
CrossFit GBAR3 WOD STRENGTH5 x 1 shoulder press + 2 push press WOD30-20-10DB hang power cleans, 45/30OH walking lunges, 45/25n-ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Dec 12-16
GBAR3 YOUNG ATHLETE TRAINING CAMP DEC 19-23, 10-11 AMfor ages 8-15+$75 full week$25 daily drop-in Young athletes will love this fun and inspiring hour-long class
Saturday at The Bar 12.10.22
CROSSFIT 8:30 AMELEMENTS FOR BEGINNERS 9:30 AM CROSSFIT WOD 3 teams relay race50 rounds for time1 burpee box jump over, 20″1 jumping pull up1 burpee
CrossFit GBAR3 WOD 12.09.22
Thorne’s 12 Days of Christmas Mood Support – Day 7 Rhodiola A stress-relieving botanical to support neurotransmitters that enhance mood, sleep, and mental focus* Rhodiola
CrossFit GBAR3 WOD 12.08.22
Thorne’s 12 Days of Christmas Probiotic/Gut Support – Day 6 FloraMend Prime Probiotic The proprietary blend in FloraMend Prime Probiotic offers support for gut and
CrossFit GBAR3 WOD 12.07.22
Thorne’s 12 Days of Christmas Prebiotic / Gut Support – Day 5 Prebiotic + Prebiotic + is a unique blend of gut health ingredients that
CrossFit GBAR3 WOD 12.06.22
Thorne’s 12 Days of Christmas Digestive Enzymes/Digestive Support – Day 4 Bio-Gest® and Plantizyme Thorne’s Bio-Gest is a comprehensive blend of digestive enzymes that support
CrossFit GBAR3 WOD 12.05.22
Thorne’s 12 Days of Christmas Protein Powder/Metabolic Support – Day 3 MediClear®, MediClear Plus®, and MediClear-SGS™ MediClear (orange vanilla flavor), a rice-and-pea-protein-based supplement with a
CrossFit GBAR3 WODs Dec 5-9
WE ARE TAKING RESERVATIONS NOW! GBAR3 YOUNG ATHLETE TRAINING CAMP DEC 19-23, 10-11 AMfor ages 8-15+$75 full week$25 daily drop-in Young athletes will love this
Saturday at The Bar 12.03.22
CROSSFIT 8:30 AMELEMENTS FOR BEGINNERS 9:30 AM CROSSFIT WOD teams of 2-31 reps, 1 rows, 1 restsfor time in any order/rep scheme120 DB bench press,
CrossFit GBAR3 WOD 12.02.22
Thorne’s 12 Days of Christmas Fish Oil/Foundational Support – Day 2 Advanced DHA Cognitive support for the aging brain.* Contains DHA with EPA to benefit
CrossFit GBAR3 WOD 12.01.22
Thorne’s 12 Days of Christmas Multi-Vitamin/Foundational Support – Day 1 Advanced Nutrients Adding a multi-vitamin/mineral supplement to your daily routine is a great first step
CrossFit GBAR3 WOD 11.30.22
WOD (see 11.30.21)AMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWODnot for time,3 rounds10 hollow rocks20 Supermans
CrossFit GBAR3 WOD 11.29.22
Grip Strength – Why It’s Important and How to Improve It Monday was a grip strength blowout! KB swings, DB deadlifts, DB carry, even wall
CrossFit GBAR3 WOD 11.28.22
WOD (see 12.01.21)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB
CrossFit GBAR3 WODs Nov 28-Dec 2
Monday, Nov 28WOD (see 12.01.21)800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB
CrossFit GBAR3 WOD 11.24.22
HAPPY THANKSGIVING One class today at 8:30 am WOD: FILTHY FIFTYsingle or with a partner50 box jumps, 24/2050 jumping pull ups50 KB swings, 55/4050 walking
CrossFit GBAR3 WOD 11.23.22
🔥BLACK FRIDAY SALE🔥 STARTS TODAY!! BOGO GBAR3 T-SHIRTS AND TANKS!! No classes today at 5 and 6 pm WOD7 rounds7 power cleans, 95/657 thrusters7 lateral
CrossFit GBAR3 WOD 11.22.22
WODrow 750m21 deadlifts, 225/15521 toes to barrow 500m15 deadlifts15 toes to barrow 250m9 deadlifts9 toes to bar AWODtabata weighted plank hold
CrossFit GBAR3 WOD 11.21.22
STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWODtabata push ups/sit ups mash up
CrossFit GBAR3 WODs Nov 21-25
HAPPY THANKSGIVING This is a great time of year! Friends, family, special traditions and thankfulness. To all of our friends at GBAR3 we wish you
Saturday at The Bar 11.19.22
CrossFit GBAR3 WOD 8:30 AM WODTeams of 2-3, 1 reps while 1 static holdsFor time, any order and any rep scheme80 deadlifts, 185/11580 pull ups80
CrossFit GBAR3 WOD 11.18.22
10 YEAR ANNIVERSARY PARTY IS TODAY, 4–9 PM!!! COME READY TO PLAY PICKLEBALL, CORNHOLE AND NERF GUN BIATHLON! WE ARE SERVING BBQ, BEER AND CAKE.
CrossFit GBAR3 WOD 11.17.22
D.O.S.E. – The Happy Brain Chemicals that Make You Feel Good The Benefits of Happiness What are the Happiness Chemicals When you feel good, your
CrossFit GBAR3 WOD 11.16.22
D.O.S.E. – The Happy Brain Chemicals that Make You Feel Good The Benefits of Happiness Improved overall health improved heart health and lower risk of
CrossFit GBAR3 WOD 11.15.22
D.O.S.E. – The Happy Brain Chemicals that Make You Feel Good The Benefits of Happiness What are the Happiness Chemicals When you feel good, your
CrossFit GBAR3 WOD 11.14.22
D.O.S.E. – The Happy Brain Chemicals that Make You Feel Good The Benefits of Happiness What are the Happiness Chemicals When you feel good, your
CrossFit GBAR3 WODs Nov 7-11
CrossFit GBAR3: What’s In A Name? This month marks our 10 year anniversary – GBAR3 affiliated and opened up our original Grant Rd location on
CrossFit GBAR3 WOD 11.11.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #7: Reading Is Key For Self Development Successful people don’t just read
CrossFit GBAR3 WOD 11.10.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #6: Don’t Waste Time, Learn The Value The old adage that “Time
CrossFit GBAR3 WOD 11.09.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #5: Build Positive Relationships “You are the average of the five people
CrossFit GBAR3 WOD 11.08.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #4: Showing Up and Keeping Your Commitments Show up when you make
CrossFit GBAR3 WOD 11.07.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #3: Fitness Routine For Your Body And Mind Exercise should be on
CrossFit GBAR3 WODs Nov 7-11
Start Your Healthy Aging Journey With Thorne Hey folks the GBAR3 Supplements Dispensary at Thorne is open for business! We have selected the following products
Saturday at The Bar 11.05.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #2: Plan Ahead, Avoid Decision Fatigue Planning ahead is key to developing
CrossFit GBAR3 WOD 11.04.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #1: Long Term Goals, Short Term Milestones Healthy, successful people do not
CrossFit GBAR3 WOD 11.03.22
FITAID and How it Fits in FAQ at GBAR3… What are my options for pre-workout energy boost and post workout recovery? Here’s one excellent solution,
CrossFit GBAR3 WOD 11.02.22
BE FIT AND FESTIVE WITH GBAR3 BOD SQUAD NUTRITION CHALLENGE THIS IS OUR LAST NUTRITION CHALLENGE OF THE YEAR! Are you ready to change the
CrossFit WOD 11.01.22
BENEFITS OF FATS Most of us have been conditioned to think that fat is bad. All over the media and supermarkets, we see reduced-fat this
CrossFit GBAR3 WOD 10.31.22
What Is Fitness? CrossFit recognizes 10 general physical skills that must be trained or practiced in order to be fit: cardiovascular/respiratory endurance, stamina, strength, flexibility,
CrossFit GBAR3 WODs Oct 31-Nov 4
Monday, Oct 31HALLOW WOD: FRIGHT GONE BAD3 rounds of max reps in 1 minute at 5 stations, rest 1 minute between roundspumpkin wall shots, 20/14jack-o-lantern
Saturday at The Bar 10.29.22
CrossFit GBAR3 WOD – 8:30 AM teams of 2-35 rounds80m med ball carry, 20/1440 partner no wall ball shots80m med ball carry40 partner med ball