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09.07.17 WOD

New this week Afternoon hours are now 4, 5, 6, and 7 pm (no 7 pm on Fridays) Run Clinic with Elizabeth is this Saturday 8-11

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09.06.17 WOD

WOD 50 squats 400m med ball carry, 20/14 30 KB swings, 55/40 200m KB carry 100m DB waiter’s carry, 45/30 left 100m DB waiter’s carry,

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09.05.17 WOD

New afternoon hours are in effect: Monday–Thursday 4, 5, 6, and 7 pm. Friday 4, 5 and 6 pm. Open gym: MWF at 3 pm.

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WODs Sept 4-8

Monday, Sept 4 Labor Day Hero WOD: BADGER only one class today at 8:30 AM 2-3 person teams 3 rounds 30 squat cleans, 95/65 30 pull

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09.02.17 WOD

Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE Saturday WOD at 8:30 am. All the movements in this

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09.01.17 WOD

The new afternoon schedule begins TODAY! Monday – Thursday: 4, 5, 6, 7 pm Friday: 4, 5, 6 pm OPEN GYM: MWF 3 pm STRENGTH Squat

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08.31.17 WOD

Hurricane Harvey Update: many roads in to the gym are still flooded. Kluge is slowly receding and should be passable in a car tomorrow. All

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08.30.17 Update

Kluge Rd is passable in high clearance vehicles only. If you are planning to come workout this afternoon check your route. Cypress Creek is not

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08.30.17 WOD

No classes this morning. Open Gym at 3:30 is ON, and afternoon classes are ON. Please monitor roads from your end to the gym for

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08.28.17 WOD

We will be closed today. Stay tuned for daily updates. WARM UP 100 DU’s OR tall jump/double thigh taps WOD: TABATA HARVEY Tabata is 8

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WODs Aug 28-Sept 1

Hurricane Harvey update: we are definitely going to be closed on Monday. Stay tuned for daily updates. Monday, Aug 28 WOD: TABATA HARVEY (Tabata is

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08.26.17 WOD

So far, it’s ON! Our FREE Saturday WOD is at 8:30 am. Please check here or on FaceBook for notice of cancellation. All the movements

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08.24.17 WOD

WOD (see 08.25.16 WOD) 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 3 back squat, 85% sprint 1 lap max reps slam

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08.23.17 WOD

WOD (see 08.27.15 WOD) AMRAP in 15 minutes 50 DU’s 40 cal row 30 walking lunges 20 pull ups 10 hand stand push ups AWOD

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08.22.17 WOD

BENCHMARK WOD: B-1 Australian Hero WOD (see 08.22.16 WOD) 3 rounds run 400m 21 KB swings, 55/40 15 knees to elbows 9 ring dips AWOD

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08.21.17 WOD

STRENGTH/WOD EMOM for 8 minutes 3 dead lift + 10 DU’s rest 4 minutes EMOM for 8 minutes 3 split jerks (from rack) + 10

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WODs Aug 21-25

Monday, Aug 21 STRENGTH/WOD EMOM for 8 minutes 3 dead lift + 10 DU’s rest 4 minutes EMOM for 8 minutes 3 split jerks (from

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08.18.17 WOD

STRENGTH push press 5 x 3 WOD AMRAP in 7 minutes 7 hang power cleans, 135/95 7 med ball sit ups, 20/14 AWOD 50 reps

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08.17.17 WOD

WOD 200m med ball carry, 20/14 21 KB swings, 55/40 21 goblet squats 21 slam balls, 30/20 200m med ball carry 15 KB swings 15

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08.16.17 WOD

WOD 10-9-8-7-6-5-4-3-2-1 EVEN ROUNDS OH squat, 95/65 pull ups push ups ODD ROUNDS power snatch toes to bar box jumps, 24/20 AWOD 30 Russian twists

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08.14.17 WOD

STRENGTH bench press 5 x 5 WOD (see 08.19.15 WOD) 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to

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WODs Aug 14-18

Monday, Aug 14 STRENGTH bench press 5 x 5 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to

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08.12.17 WOD

Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE Saturday WOD at 8:30 am. All the movements in this

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08.11.17 WOD

WOD 21-18-15-12-9-6 wall ball shots + 6 burpees alt. with 1-2-3-4-5-6 hang squat snatch, 95/65 AWOD tabata hollow rocks/superman mash up

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08.10.17 WOD

WOD 12 minutes on the clock 500m row, then AMRAP 5 ring dips 10 box jumps, 24/20 15 KB swings, 55/40 AWOD tabata hand stand

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08.09.17 WOD

STRENGTH 8 x 1 squat clean + 2 front squats WOD: 10 MINUTE TIME CAP 10-20-30-40-50 sit ups DU’s AWOD stretch/foam roll

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08.08.17 WOD

STRENGTH shoulder press 3-3-2-1-1 push jerk 3-3-2-1-1 WOD 10-8-6-4-2 toes to bar push ups pistols AWOD 25 GHD hip extensions

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WODs Aug 7-11

Monday, Aug 7 WOD 4 rounds for time row 250m run 200m rest 2 minutes Tuesday, Aug 8 STRENGTH shoulder press 3-3-2-1-1 push jerk 3-3-2-1-1

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08.04.17 WOD

FUN FRIDAY PARTNER WOD AMRAP in 15 minutes 50 burpee buy in, then partner 1: 200m med ball carry, 20/14 partner 2: clean and jerk,

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08.03.17 WOD

WODrow 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumpsAWOD30 Russian twists

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08.02.17 WOD

STRENGTH back squat 5-4-3-2-1-1 WOD 21-15-9 KB SDHP, 55/40 slam ball, 30/20 AWOD 20 GHD hip extensions and sit ups

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08.01.17 WOD

WOD (see 08.04.16 WOD) 21 DB thrusters, 45/30 21 pull ups run 200m 15 DB thrusters 15 pull ups run 200m 9 DB thrusters 9

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07.29.17 WOD

Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout

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07.24.17 WOD

WOD 3 rounds row 500m 10 Curtis P’s, 95/65 (power clean, front rack lunge left, front rack lunge right, push press) 12 slam balls, 30/20

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WODs July 24-28

Monday, July 24 WOD 3 rounds row 500m 10 Curtis P’s, 95/65 (power clean, front rack lunge each leg, push press) 12 slam balls, 30/20

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07.22.17 WOD

Know anyone who wants to try a CrossFit workout? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout

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07.20.17 WOD

WOD max reps in 2 minutes at 6 stations, rest 1 minute between stations WB shots, 20/14 DU’s DB push press, 45/30 assault bike, cal.

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07.19.17 WOD

STRENGTH push press 5-4-3-2-1-1 BENCHMARK WOD: San Francisco Crippler (see 07.20.16 WOD) 30 back squats, 225/155 row 1000m AWOD stretch/foam roll

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07.18.17 WOD

WOD 10-9-8-7-6-5-4-3-2-1 pull ups dead lifts, 225/155 push ups box jumps, 24/20 AWOD 20 GHD hip extensions and sit ups

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07.17.16 WOD

WOD 3 rounds of AMRAP in 5 minutes, rest 1 minute between rounds 3 burpees 6 KB swings, 55/40 9 goblet squats AWOD tabata side

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WODs July 17-21

Monday, July 17 WOD 3 rounds of AMRAP in 5 minutes, rest 1 minute between rounds 3 burpees 6 KB swings, 55/40 9 goblet squats

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07.14.17 WOD

WOD (see 07.11.16 WOD) 4 rounds for individual times row 1000m rest 4 minutes row 750m rest 3 minutes row 500m rest 2 minutes row 250m

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07.13.17 WOD

WOD run 400m 21 shoulder press, 95/65 12 SDHP run 400m 21 push press 12 SDHP run 400m 21 push jerk 12 SDHP AWOD tabata

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07.12.17 WOD

STRENGTH  split jerk 5-4-3-2-1-1 WOD (see 07.12.16 WOD) AMRAP in 10 minutes 20/5, 20/10, 20/15, 20/20 … DU’s wall ball shots, 20/14 AWOD 30 Russian twists

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07.11.17 WOD

WOD 10-8-6-4-2 hand stand push ups box jumps, 24/20 DB renegade rows, 45/30 DB hang squat cleans AWOD 50 butterfly sit ups for time

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07.10.17 WOD

STRENGTH snatch 10 x 1 WOD AMRAP in 5 minutes 1-1, 2-2, 3-3 … power snatch, 95/65 toes to bar AWOD 25 GHD hip extensions

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WODs July 10-14

Monday, July 10 STRENGTH snatch 10 x 1 WOD AMRAP in 5 minutes 1-1, 2-2, 3-3 … power snatch, 95/65 toes to bar Tuesday, July 11

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07.08.17 WOD

Know anyone who wants to try CrossFit? Send them to CrossFit GBAR3 for a FREE WOD at 8:30 am. All the movements in this workout will be

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07.06.17 WOD

WOD 200m med ball carry, 20/14 50 med ball cleans 50 walking lunges 200m farmer’s carry, 45/30 50 alt 1-arm DB snatch 50 walking lunges

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07.04.17 WOD

Happy Independence Day! We will have ONE class today at 8:30 am. HERO WOD: LUMBERJACK 20 1-3 partner teams complete for time, 20 dead lifts,

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07.03.17 WOD

STRENGTH/WOD E2MOM for 20 minutes 1 clean & jerk + 3 muscle ups (scale=5 chest to bar pull ups + 5 ring dips) AWOD 20

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WODs July 3-7

Monday, July 3 STRENGTH/WOD EMOM for 20 minutes ODD: 1 clean & jerk EVEN: 3 muscle ups (scale=5 chest to bar pull ups + 5

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07.01.17 WOD

Know anyone who wants to try CrossFit? Send them to CrossFit GBAR3 for our FREE Saturday WOD at 8:30 am. 2-3 partners will team up to complete the

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06.30.17 WOD

WOD 11 minutes on the clock row 2000m max reps box jumps, 30/24 AWOD 2 rounds for max sit ups 20 side plank 20 sec

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06.29.17 WOD

WOD AMRAP in 15 minutes 5 wall ball shots, 20/14 10 box jumps 15 KB swings 20 DU’s AWOD 50 med ball sit ups for

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06.27.17 WOD

WOD row 250m 20 power cleans, 95/65 20 front squats 20 push ups row 250m 20 squat cleans 20 push press 20 push ups row

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06.26.17 WOD

STRENGTH/WOD EMOM for 8 minutes 3 dead lifts 5 toes to bar rest 4 minutes EMOM for 8 minutes 3 back squats 5 ring dips

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06.24.17 WOD

Know anyone who wants to try CrossFit? Send them to CrossFit GBAR3 for our FREE Saturday WOD at 8:30 am. 2-3 partners will team up to complete the

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06.21.17 WOD

WOD (see 11.10.16 WOD) 7 rounds 7 power cleans, 95/65 7 thrusters 7 bar facing burpees AWOD for time, 50 butterfly sit ups

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06.20.17 WOD

STRENGTH shoulder press 1-1-1-1-1 push press 1-1-1-1-1 push jerk 1-1-1-1-1 WOD for time, run 800m AWOD 20 GHD hip extensions and sit ups

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06.17.17 WOD

Fries Gone Mad is today at 11 am. Meet us at The Shack Burger Resort for a CrossFit WOD and stay for a burger and

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06.16.17 WOD

WOD 10 hand stand push ups 3 burpee box jump overs, 24/20 20 atomic sit ups 3 burpee box jump overs 30 DB walking lunges,

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06.15.17 WOD

WOD 21-15-9 DB push press, 45/30 deadlift, 225/155 DB bench press, 45/30 row, cal. AWOD for time, 9 toes to bar 15 knees to elbows

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06.14.17 WOD

STRENGTH snatch balance 10 x 1 WOD (see 06.15.16 WOD) AMRAP in 8 minutes 8 slam balls, 30/20 2 hang squat snatch, 75/55 8-4, 8-6,

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06.13.17 WOD

WOD (see 06.14.16 WOD) 3 rounds, 1 min. rest between rounds AMRAP in 5 minutes 3 chest to bar pull ups 6 KB swings, 55/40

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06.12.17 WOD

STRENGTH squat clean 5 x 5 WOD 21-18-15-12-9-6-3 100m sprint + jumping squats the WOD begins and ends with 100m sprint AWOD 20 GHD hip

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WODs June 12-16

Monday, June 12 STRENGTH squat clean 5 x 5 WOD 21-18-15-12-9-6-3 100m sprint + jumping squats the WOD begins and ends with 100m sprint Tuesday,

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06.10.17 FREE WOD

[et_pb_section fb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Text”] Know anyone who wants to try CrossFit? Send them to GBAR3 for a FREE workout at 8:30 am.

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06.09.17 WOD

Don’t miss the WOD today! It’s one of the BEST we offer. It’ll make you fit, healthy and strong. WOD 3 rounds row 500m 10 DB

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06.08.17 WOD

STRENGTH push press 5 x 5 WOD AMRAP in 5 minutes 3-6-9-12 … hang power clean, 115/75 pull up AWOD 20 GHD hip extensions and

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06.06.17 WOD

WOD 25 DB bench press, 45/30 25 DU’s 1 lap OH plate carry, 45/25 50 KB swings, 55/40 50 DU’s 1 lap OH plate carry

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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