WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
06.05.17 WOD
STRENGTH squat snatch 5 x 5 WOD 1/2 tabata bike 1/2 tabata row AWOD stretch/foam roll
WODs June 5-9
Monday, June 5 STRENGTH squat snatch 5 x 5 Tuesday, June 6 WOD 25 DB bench press, 45/30 25 DU’s 1 lap OH plate carry,
06.03.17 FREE WOD
Know anyone who wants to try CrossFit? Send them to GBAR3 for a FREE workout at 8:30 am. 2-3 partners will team up to complete the
06.02.17 WOD
WOD 4 x 3 minute rounds, clock does not stop between rounds run 200m, max reps dead lift, 225/165 run 200m, max reps hand stand
06.01.17 WOD
WOD (see 06.02.16 WOD) max reps in 2 minutes at 5 stations, rest 2 minutes, repeat wall ball shots, 20/14 SDHP, 75/55 box jumps, 24/20
05.31.17 WOD
STRENGTH/WOD max calorie row OR bike in 16 minutes E2MOM 3 back squats, 85% AWOD 60 sec hollow rocks, 60 sec rest 40 sec hollow
05.30.17 WOD
STRENGTH split jerk 10 x 1 WOD: DEATH BY CLEAN & JERK (see 11.18.16 WOD) in minute 1 do 1 clean & jerk, 135/95 in
05.29.17 Memorial Day WOD
One class today at 8:30 AM MEMORIAL DAY WOD: MURPH (see 05.30.16 WOD) run 1 mile 100 pull ups 200 push ups 300 squats run
WODs May 29-June 2
Memorial Day, May 29 One class today at 8:30 AM WOD: MEMORIAL DAY MURPH (see 05.30.16 WOD) run 1 mile 100 pull ups 200 push
05.27.17 FREE WOD
Memorial Day Holiday Weekend Schedule Saturday FREE community WOD at 8:30 am. The Elements class for beginners, and the Strength open gym hour for current members are both at 9:30
05.26.17 WOD
WOD 30 DU’s 21 shoulder press, 95/65 12 knees to elbows 30 DU’s 21 push press 12 knees to elbows 30 DU’s 21 push jerk
05.24.17 WOD
STRENGTH sumo deadlift 3-3-3-3-3 WOD 10-8-6-4-2 1-arm DB snatch, 45/30 KB SDHP, 55/40 1-arm DB snatch slam balls, 30/20 AWOD 20 GHD hip extensions and
05.23.17 WOD
STRENGTH OH squat 3-3-3-3-3 WOD AMRAP in 5 minutes 3-6-9 … wall ball shots, 20/14 med ball sit ups AWOD 25 GHD hip extensions
Muscle Up Club
The GBAR3 Muscle Up Club will Get You One by December! Our Muscle Up Club is up and running with weekly assignments designed to develop the strength
05.22.17 WOD at CrossFit GBAR3
WOD: NASTY GIRLS (see 07.22.16) 3 rounds 50 squats 7 muscle ups 10 hang power cleans, 135/95 Here are the original Nasty Girls circa 2005: Nicole
WODs May 22-26 at CrossFit GBAR3
The Murph Challenge will be next Monday, Memorial Day! We will have one class at 8:30 am followed by a breakfast taco party. Everybody will do
05.20.17 FREE Saturday WOD at GBAR3
Do you know anyone who wants to try CrossFit? Send them to GBAR3 for a FREE Saturday WOD at 8:30 am! 2-3 partners will team up to complete
05.19.17 WOD
WOD 3 rounds 200m med ball carry 21 DB front squats, 45/30 15 med ball sit ups, 20/14 9 ring rows AWOD 30 Russian twists
05.18.17 WOD at CrossFit GBAR3
STRENGTH/WOD (refer to 02.14.17 WOD) E2MOM for 16 minutes (you get 1 minute to do the work and 1 minute to spot your neighbor) 3
05.17.17 WOD at CrossFit GBAR3
WOD 5 rounds AMRAP in 3 minutes 3 push jerk, 135/95 6 push ups 9 air squats rest 1 minute between rounds AWOD tabata side
05.16.17 WOD at CrossFit GBAR3
STRENGTH/WOD EMOM for 16 minutes ODD: 3 dead lift EVEN: 20 DU’s AWOD 1 minute plank hold, then 9-15-21 v-ups n-ups sit ups
05.15.17 WOD at CrossFit GBAR3
STRENGTH front squat 2-2-2 push press 2-2-2 BENCHMARK WOD: JACKIE (see 05.19.16) row 1000m 50 thrusters, 45/35 30 pull ups AWOD max toes to bar
WODs May 15-19 at CrossFit GBAR3
The Murph Challenge is coming this Memorial Day! We will have one class that day at 8:30 am. Everybody will do the WOD, but if
05.13.17 WOD at CrossFit GBAR3
GBAR3 offers a FREE CrossFit workout every Saturday at 8:30 am for anyone wanting to try CrossFit! 2-3 partners will team up to complete the workout. All the
05.12.17 WOD at CrossFit GBAR3
BENCHMARK WOD: KELLY (can be done with a partner) 5 rounds run 400m 30 box jumps, 24/20 30 wall ball shots, 20/14 *30 minute time
05.11.17 WOD at CrossFit GBAR3
WOD 7 rounds 7 hand stand push ups 7 dead lifts, 205/135 7 KB swings, 55/40 7 toes to bar AWOD tabata wall sit/plank mash
05.10.17 WOD at CrossFit GBAR3
NEW GBAR3 tanks and tees are now available! $20/cash or check. STRENGTH snatch grip push jerk 3-3-3-3-1-1-1 WOD row 750m 30 power snatch, 95/65 row
05.09.17 WOD at CrossFit GBAR3
WOD AMRAP in 15 minutes 5 back squats, 75% 10 slam balls, 30/20 15 sit ups 200m OH plate carry, 45/25 AWOD 30 Russian twists
05.08.17 WOD at CrossFit GBAR3
STRENGTH 8 x hang power snatch + power snatch + OH squat WOD (see 05.10.16 WOD) 20-18-16-14-12-10-8-6-4-2 alt. 1-arm DB snatch, 45/30 2-4-6-8-10-12-14-16-18-20 walking lunges
WODs May 8-12 at CrossFit GBAR3
Memorial Day Murph is coming Monday, May 29th at 8:30 am! Monday, May 8 STRENGTH 8 x hang power snatch + power snatch + OH
05.06.17 FREE CrossFit Workout at GBAR3
GBAR3 offers a FREE CrossFit workout every Saturday at 8:30 am for anyone wanting to try CrossFit! 2-3 partners will team up to complete the workout. All the
05.05.17 WOD at CrossFit GBAR3
Memorial Day Murph is coming Monday, May 29th at 8:30 am! Go to themurphchallenge.com for more info and registration. If you act soon you’ll get a
05.04.17 WOD at CrossFit GBAR3
Memorial Day Murph is coming Monday, May 29th at 8:30 am! Go to themurphchallenge.com for more info and registration. If you act soon you’ll get a
05.03.17 WOD at CrossFit GBAR3
WOD: THE GHOST 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 20 GHD hip
05.02.17 WOD at CrossFit GBAR3
STRENGTH 8 x 3 position power clean (high hang, low hang, from the ground) WOD AMRAP in 5 minutes 2-4-6-8 … SDHP, 75/55 push press
05.01.17 WOD at CrossFit GBAR3
BENCHMARK WOD: FRAN (see 06.20.16 WOD) 21-15-9 thrusters, 95/65 pull ups AWOD 30 sec hollow rocks 30 sec plank, then 21-15-9 sit ups push ups
WODs May 1-5 at CrossFit GBAR3
Record your benchmark WODs in the Zen Planner app! Monday, May 1 BENCHMARK WOD: FRAN (see 06.20.16 WOD) 21-15-9 thrusters, 95/65 pull ups Tuesday, May
04.29.17 FREE CrossFit Workout at GBAR3
GBAR3 offers a FREE CrossFit workout every Saturday at 8:30 am for anyone wanting to try CrossFit! Just show up 15 minutes early to sign a waiver, and
04.28.17 WOD at CrossFit GBAR3
A FREE Tactical First Aid Seminar is happening this Saturday, and our NEW Restorative Yoga class starts this Sunday. Yoga meets every Sunday at 2 pm
04.27.17 WOD at CrossFit GBAR3
This is cute, check out Heavy Thruster Coaching Tips with Katie Hogan and Kristan Clever STRENGTH front squat 3-3-3 push press 2-2-2 thruster 1-1-1 WOD
04.26.17 WOD at CrossFit GBAR3
SIGN UP today for a FREE Tactical First Aid Seminar happening this Saturday, and our NEW Restorative Yoga class starting this Sunday. Yoga meets every Sunday
FREE Tactical First Aid Seminar at GBAR3
Learn how to save a life! HPD officer Rodney Jaime (see bio below) is teaching a FREE Tactical First Aid seminar Saturday, April 29, from
04.25.17 WOD at CrossFit GBAR3
BENCHMARK WOD: MIRACLE MILE (see 10.26.16 WOD) run 400m 25 KB swings, 55/40 200m Farmer’s carry, 45/30 200m waiter’s carry, 45/30 25 box jumps, 24/20
04.24.17 WOD at CrossFit GBAR3
Benchmark Workout: CROSSFIT OLYMPIC TOTAL (see 03.28.16 WOD) Clean & Jerk 1-1-1 Snatch 1-1-1 Your CrossFit Olympic Total is the sum of your best attempt
WODs April 24-28 at CrossFit GBAR3
Record your Benchmark Workout scores this week in the Zen Planner app! Monday, April 24 Benchmark Workout: CROSSFIT OLYMPIC TOTAL (see 03.28.16 WOD) Clean & Jerk
04.22.17 FREE WOD at CrossFit GBAR3
This Sunday, 2-3 pm, is the final FREE introductory Restorative Yoga class with Kimberly! Re-imagine your body’s potential by increasing flexibility, decreasing recovery time, and
04.21.17 WOD at CrossFit GBAR3
WOD: NANCY (see 04.22.16 WOD) 5 rounds run 400m 15 OH squats, 95/65 AWOD 30 Russian twists
04.20.17 WOD at CrossFit GBAR3
WOD row 500m, then 10-8-6-4-2 DB renegade rows, 45/30 DB squat clean thrusters chest to bar pull ups then, row 250m AWOD tabata hollow rocks/superman
04.19.17 WOD at CrossFit GBAR3
WOD 10 rounds 10 wall ball shots, 20/14 10 box jumps, 24/20 10 DU’s AWOD max partner med ball sit ups in 90 sec
04.18.17 WOD at CrossFit GBAR3
STRENGTH split jerk 10 x 1 WOD 4 rounds row 250m 10 slam balls AWOD 20 GHD hip extensions and sit ups
04.17.17 WOD at CrossFit GBAR3
STRENGTH/WOD EMOM for 8 minutes 3 dead lifts rest 4 minutes EMOM for 8 minutes 3 back squats AWOD 60 sec hollow rocks rest 60
WODs April 17-21 at CrossFit GBAR3
Monday, April 17 STRENGTH/WOD EMOM for 8 minutes 3 dead lifts rest 4 minutes EMOM for 8 minutes 3 back squats Tuesday, April 18 STRENGTH
04.15.17 FREE Partner Workout at GBAR3
The Saturday FREE Partner Workout is at 8:30 am! 2-3 partners will team up to complete the workout. All the movements will be scalable for
04.14.17 WOD at CrossFit GBAR3
WOD 4 rounds for time run 400m 20 DU’s rest 1 min score is total time including rest AWOD tabata side plank
04.13.17 WOD at CrossFit GBAR3
Body Analytics will be at GBAR3 this afternoon 4-8 pm for Hydrostatic Body Composition Testing. A lot can be learned from knowing your body fat percentage
04.12.17 Benchmark WOD at CrossFit GBAR3
BENCHMARK WOD: FIGHT GONE BAD (see 09.07.15 WOD or 04.14.15 WOD) 3 rounds, 1 min. rest between rounds max reps in 1 minute at 5
04.11.17 WOD at CrossFit GBAR3
Don’t forget the FAT TRUCK is coming this Thursday 4-8 pm! A sign up sheet is at the kiosk! SKILL Burgener Warm Up: WHY THE BURGENER
04.10.17 WOD
STRENGTH bench press 5 x 5 WOD: (see 03.30.16 WOD)row 2000m AWOD 20 GHD hip extensions and sit ups
WODs April 10-14 at CrossFit GBAR3
Remember to record all BENCHMARK WODs in the Zen Planner app! Monday, April 10 STRENGTH bench press 5 x 5 BENCHMARK WOD: row 2000m (see 03.30.16 WOD)
04.08.17 WOD at CrossFit GBAR3
Come to GBAR3 for a FREE yoga class with Kimberly this Sunday, 2 pm! Bring a mat! The Saturday FREE Partner Workout is at 8:30
CF Games Open 2017 Recap
The 2017 CrossFit Games Open is a wrap, and what a great experience! With 44 GBAR3 members participating, many first timers, and plenty more judging
04.07.17 WOD at CrossFit GBAR3
WOD 3 rounds row 500m 10 Curtis P’s, 95/65 12 toes to bar AWOD tabata weighted plank
04.06.17 WOD at CrossFit GBAR3
Did you know: Unlimited memberships get to come to Open Gym Hours MWF 3:30-4:30, Sat 9-11:00 am, Sun 12-2 pm! WOD 10-9-8-7-6-5-4-3-2-1 ring dips dead
04.05.17 WOD
STRENGTH OH squat 10 x 1 BENCHMARK WOD: SQT (see 12.26.16 WOD) 3 rounds 10 ground to OH, 95/65 200m shuttle sprint (50m out and
04.04.17 WOD
STRENGTH: CROSSFIT TOTAL (see 07.06.16 WOD) back squat 1-1-1 shoulder press 1-1-1 dead lift 1-1-1 Your CF Total is the sum of your single best
04.03.17 WOD at CrossFit GBAR3
WOD 3 laps med ball carry, 20/14 50 med ball cleans 50 ring rows 2 laps KB carry, 55/40 40 KB SDHP 40 push ups
WODs Apr 3-7 at CrossFit GBAR3
Thursday, April 13 Body Analytics is coming to CrossFit GBAR3 4-8 pm for hydrostatic body composition testing. Testing results will include 4 pages with accurate
04.01.17 FREE Partner Workout at GBAR3
The FREE Partner Workout is at 8:30 am! 2-3 partners will team up will team up to complete the workout. All the movements will be
03.31.17 WOD at CrossFit GBAR3
STRENGTH max height box jump WOD 30 back squats, 225/155 run Kluge Lakes Lane AWOD tabata side plank
03.30.17 WOD at CrossFit GBAR3
WOD Using a Fight Gone Bad Clock 3 rounds: 1 minute max effort at 5 stations, 1 minute rest between rounds hand stand push ups box
03.29.17 WOD at CrossFit GBAR3
STRENGTH shoulder press 1-1-1 push press 3-3-3 push jerk 5-5-5 WOD 5 rounds for max reps 20 sec wall ball shots, 20/14 10 sec rest
03.28.17 WOD at CrossFit GBAR3
WOD 3 rounds row 500m 10 hang squat cleans, 135/95 12 push ups AWOD tabata hollow rocks/superman mash up
03.27.17 WOD at CrossFit GBAR3
STRENGTH snatch balance 5-4-3-2-1-1-1-1 WOD 10 MINUTE TIME CAP 3 rounds run 400m 21 KB swings, 55/40 12 pull ups AWOD 30 Russian twists
WODs Mar 27-31 at CrossFit GBAR3
Congrats to everyone for completing the Open. There were lots of personal records this year! We had a great turn out at the BBQ party
03.25.17 WOD at CrossFit GBAR3
8:30 am FREE workout at CrossFit GBAR3! 2-3 partners will team up will team up to complete the workout. All the movements will be scalable
03.24.17 WOD at CrossFit GBAR3
Come to GBAR3 this evening to celebrate the end of the 2017 CF Open! We will provide the BBQ, bring a side dish to share!
03.23.17 WOD
WOD run 3 laps 30 OH walking lunges, 45/25 30 box jumps, 24/20 30 sit ups run 2 laps 20 OH walking lunges 20 box
03.22.17 WOD at CrossFit GBAR3
Plan ahead for the GBAR3 BBQ social Friday evening to celebrate the end of the 2017 Open. GBAR3 will provide the meat. Bring a side
03.21.17 WOD at CrossFit GBAR3
STRENGTH standing broad jump 1-1-1 WOD 21-15-9 OH squats, 95/65 lateral burpees AWOD 45 butterfly sit ups
03.20.17 WOD at CrossFit GBAR3
Submit your 17.4 score by 7 pm! Yay, it’s the final week of the 2017 CF Games Open! We need to celebrate all of our
CrossFit GBAR3 WODs Mar 20-24
It’s the FINAL week of the 2017 CF Games Open! Let’s celebrate Friday evening with a BBQ social. GBAR3 will provide the meat. Bring a side
03.18.17 FREE workout at CrossFit GBAR3
8:30 am FREE workout at CrossFit GBAR3! 2-3 partners will team up will team up to complete the workout. All the movements will be scalable
03.17.17 WOD at CrossFit GBAR3
Today Elizabeth Garcia is offering a complimentary Fascial Stretch Therapy session! To complement your Open 17.4 performance today Elizabeth Garcia, Certified Level 1 Fascial Stretch
03.16.17 WOD
Sign up today for a complimentary Fascial Stretch Therapy session with Elizabeth Garcia! To complement your Open 17.4 performance this Friday Elizabeth Garcia, Certified Level
03.15.17 WOD at CrossFit GBAR3
Spring Break schedule today! Classes at 5 am, 6 am, 8 am and 5:30 pm. If you are pressed to make the afternoon class on time,
03.14.17 WOD at CrossFit GBAR3
Spring Break schedule today! Classes at 5 am, 6 am, 8 am and 5:30 pm. If you are pressed to make the afternoon class on time,
03.13.17 WOD at CrossFit GBAR3
Spring Break schedule today! Classes at 5 am, 6 am, 8 am and 5:30 pm. If you are pressed to make the afternoon class on time,
WODs Mar 13-17 at CrossFit GBAR3
March 13-17 is spring break and we will have a modified schedule: Monday-Friday classes at 5 am, 6 am, 8 am and 5:30 pm. If
03.11.17 FREE Workout at CrossFit GBAR3
Come by Saturday at 8:30 am for a FREE workout! 2-3 partners will team up will team up for this workout and all the movements will
03.10.17 WOD at CrossFit GBAR3
CF Games Open WOD 17.3 If you are not signed up for the Open you can still come to do the WOD during any class
03.09.17 WOD at CrossFit GBAR3
CF Games Open WOD 17.3 announcement is tonight at 7 pm! WOD 10 hand stand push ups 20 ring rows 30 DU’s 400m run 500m
03.08.17 WOD at CrossFit GBAR3
CrossFit refresher: in this video Nicole Christensen (a flowmaster for the CrossFit HQ L1 and L2 courses) explains what it means to move “Large Loads, Long
03.07.17 WOD at CrossFit GBAR3
STRENGTH split jerk 5-4-3-2-1-1-1-1 WOD AMRAP in 5 minutes 3-6-9-12 … wall ball shots, 20/14 med ball sit ups AWOD 25 GHD hip extensions
03.06.17 WOD at CrossFit GBAR3
Don’t forget to submit 17.2 scores before 7pm! Monday, Mar 6 STRENGTH/WOD EMOM for 16 minutes EVEN: hang power snatch + power snatch + OH
WODs Mar 6-10 at CrossFit GBAR3
Remember to submit 17.2 scores by 7pm Monday! Monday, Mar 6 STRENGTH/WOD EMOM for 16 minutes EVEN: hang power snatch + power snatch + OH
03.04.17 FREE WOD at CrossFit GBAR3
FREE WOD today at CrossFit GBAR3 at 8:30 am! This Saturday at 8:30 am 2-3 partners will team up for a FREE WOD. The movements will be
03.03.17 WOD at CrossFit GBAR3
Bring a Friend Week is almost over! But, friends are always welcome to our FREE WOD on Saturdays at 8:30 am! CF Games Open WOD
03.02.17 WOD at CrossFit GBAR3
WOD AMRAP in 15 minutes 5 dead lift, 225/165 10 box jumps, 24/20 15 wall ball shots, 20/14 AWOD max med ball sit ups in
