WELCOME TO THE
CrossFit GBAR3
WORKOUT OF THE DAY
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
CrossFit GBAR3 WOD 10.28.22
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 WOD 10.27.22
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 WOD 10.26.22
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 WOD 10.25.22
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 WOD 10.24.22
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 24-28
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,
Saturday at CrossFit GBAR3
SETEX Masters Fall Classic 2022 No class today! Come out to support GBAR3 athletes Chris, Jimmy and William in today’s competition. The Rooster Food Truck
CrossFit GBAR3 WOD 10.21.22
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 WOD 10.20.22
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 WOD 10.19.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – a walk around the block is better than no walk at all When it comes
CrossFit GBAR3 WOD 10.18.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – practice gratitude Think about the things you have to be grateful for every day. It
CrossFit GBAR3 WOD 10.17.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – manage stress with self-care activities Chronic stress is detrimental to both your physical and mental
CrossFit GBAR 3 WODs Oct 17-21
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – use an exercise ball as a desk chair Save your back/shoulders/neck and strengthen your core
Saturday Workout at CrossFit GBAR3
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – choose organic foods when possible They better for your health, the environment, and the farmworkers
CrossFit GBAR3 WOD 10.14.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – work on overcoming your fears Fears hold us back and keep us from living life
CrossFit GBAR3 WOD 10.13.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – smile often Smiling boosts your physical and mental health, so find ways to smile as
CrossFit GBAR3 WOD 10.12.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – a teaspoon of apple cider vinegar keeps the doctor away Apple cider vinegar cures everything
CrossFit GBAR3 WOD 10.11.22
Diabetes in America – How GBAR3 Members and Families Can Avoid It Staggering. I just read an article this weekend that quoted statistics on the
CrossFit GBAR3 WOD 10.10.22
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 WODs Oct 10-14
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – spend time alone Spending regular time alone helps to get to know and stay in
Saturday Workout at CrossFit GBAR3
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 WOD 10.07.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – eat the rainbow Aim to eat all the colors of the rainbow each day. (Natural
CrossFit WOD 10.06.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – start your day with a healthy morning routine Start each day with fulfilling activities that
CrossFit WOD 10.05.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – get enough sleep Most adults need 7-9 hours of sleep each night. But in addition
CrossFit WOD 10.04.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – cultivate a positive mindset “The only difference between a good day and a bad day
CrossFit WOD 10.03.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – work hard + be kind Enough said! CrossFit GBAR3 WOD WOD5 rounds200m DB carry, 45/3015
CrossFit GBAR3 WODs Oct 3-7
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – fill your home with houseplants Houseplants help to cleanse your indoor air, they’re pretty, and
Saturday Workout at CrossFit GBAR3
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – get sunlight every day Vitamin D is one of the most important nutrients for overall
CrossFit WOD 09.30.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – stand up every 30 minutes while working Reduce the harmful effects of sitting (like at
CrossFit WOD 09.29.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – eat real food Aim to eat real food that’s made of whole food ingredients you
CrossFit WOD 09.28.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – take a probiotic daily Maintaining a healthy gut has significant impacts on digestion, skin health,
CrossFit WOD 09.27.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – use non-toxic skincare + personal care products Similar to cleaning products, conventional skincare and personal
CrossFit WOD 09.26.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – switch to non-toxic household cleaning products Conventional household cleaning products are full of harmful chemical
CrossFit GBAR3 WODs Sept 26-30
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – make half your plate veggies A simple hack for healthy eating (and portion control) is
Saturday Workout at CrossFit GBAR3
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – take the stairs Taking the stairs instead of the elevator is a simple way to
CrossFit WOD 09.23.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – drink a glass of water first thing in the morning Coffee’s great too, but it’s
CrossFit WOD 09.22.22
STRENGTHshoulder press 5-4-3-2-1back squat 5-4-3-2-1 WODAMRAP in 4 minutes3-3, 6-6, 9-9 …shoulder press, 95/65 (from rack)air squat AWOD10 atomic sit ups
CrossFit WOD 09.21.22
WOD (see 09.22.21)21-15-9OH squat, 95/65800m run AFTER each set AWOD21-15-9push upssit ups
CrossFit WOD 09.20.22
CrossFit Competition at GBAR3 At CrossFit GBAR3 we compete against ourselves every day, each of us judging today’s performance versus our own past results; always
CrossFit WOD 09.19.22
STRENGTHEMOM for 16 minutesODD: 3 power snatchEVEN: 20 DU’s AWODtabata toes to bar/plank hold mash up
CrossFit WODs Sept 19-23
Monday, Sept 19STRENGTHEMOM for 16 minutesODD: 3 power snatchEVEN: 20 DU’s Tuesday, Sept 20WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 wall ball
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3, only 1 works at a time. for time, in any order or rep scheme…80 no wall ball
CrossFit WOD 09.16.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenKB SDHP, 55/40DB push press, 45/30slam balls, 30/20KB swings, 55/40DB bench press, 45/30goblet squats,
CrossFit WOD 09.15.22
WOD3 rounds500m row10 wall walks20 DB front rack lunges, 45/3030 butterfly sit ups AWODtabata weighted plank hold
CrossFit WOD 09.14.22
WOD10-9-8-7-6-5-4-3-2-1pull upshang power clean, 135/95box jumps, 24/20run 100m AFTER each set AWODbanded lat stretchhamstring stretch
CrossFit WOD 09.13.22
STRENGTHsplit jerk 8 x 2 WODAMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD10 atomic sit ups
CrossFit WOD 09.12.22 + Benefits of Omega-3 Fatty Acids (DHA)
Healthy FATS? What the Heck! Most of us grew up with the constant drone of “fats are bad for you” drilled into our heads. This
CrossFit WODs Sept 12-16
Monday, Sept 12STRENGTH10 x squat clean thruster + thrusterWODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups Tuesday, Sept 13STRENGTH8 x 2 split
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3, only 1 works at a time. for time…BUY IN: 20 tire flips or 10 rope climbs or
CrossFit WOD 09.09.22 + Tips On Hydration For CrossFit Workouts
Water Is Your Body Water is essential for your body. It makes up most of your body and needs water to function properly. Water lubricates
CrossFit WOD 09.08.22 + New Workout Start Time
New CrossFit GBAR3 Warm-Up Strategy You may have noticed lately the earlier start times for Instructor Led and Demo segments in our hourly WODs at
CrossFit WOD 09.07.22
WOD: THE CHIEF (see 12.15.20)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power cleans, 135/956 push ups9 air squats AWOD20 GHD hip extensions
CrossFit WOD 09.06.22
STRENGTHpush press 5 x 3 WOD21-15-9SDHP, 75/55push pressrow, cal AWODnot for time, 10 atomic sit ups
CrossFit WOD 09.05.22
LABOR DAY: ONE CLASS AT 8:30 AMWODteams of 31-1, 2-2, 3-3 … 15-15pull updeadlift, 225/155P1: 15 WB shots, 20/14P2: restP3: pull up/deadlift AWODguys vs girls
CrossFit WODs Sept 5-9
Monday, Sept 5LABOR DAY: ONE CLASS AT 8:30 AMWODteams of 31-1, 2-2, 3-3 … 15-15pull updeadlift, 225/155P1: 15 WB shots, 20/14P2: restP3: pull up/deadlift Tuesday,
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 8:30 AM REMINDER: MONDAY, LABOR DAY, WE WILL HAVE ONE CLASS AT 8:30 AM WODteams of 3-4complete the following in any order,
CrossFit WOD 09.02.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHsquat snatch 10 x 1 WODrow 2000m AWOD100 reps core
CrossFit WOD 09.01.22
BOD SQUAD: FIT FOR FALL STARTS SEPT 5! Devils Press WOD10 DB devils presses, 50/35200m KB suitcase carry, 55/4030 ring rows40 KB swings50 slam balls,
CrossFit WOD 08.31.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHbench press 5 x 3 WODAMRAP in 7 minutes2-4-6-8 …sumo deadlift,
CrossFit WOD 08.30.22
WOD (09.02.20)4 rounds for individual times, rest 2 min between rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run AWODtabata wall sit/handstand hold
CrossFit WOD 08.29.22
WOD: INCREDIBLE HULK (see 09.01.21)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10 v-ups10
CrossFit WODs Aug 29-Sept 2
Monday, Aug 29WOD: INCREDIBLE HULK (see 09.01.21)AMRAP in 20 minutes5 dead lifts, 115/705 hang power cleans5 front squats5 push press5 back squats Tuesday, Aug 30WOD
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3for time in any order/rep scheme …8 rope climbs200m sled push, 75/2516 tire flips100 wall ball shots, 20/1424
CrossFit WOD 08.26.22
WOD (see 08.25.21)50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWODnot for time,50 med ball sit ups
CrossFit WOD 08.25.22
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODtabata weighted plank hold
CrossFit WOD 08.24.22
WOD: TABATA THIS (see 08.23.21)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals
CrossFit WOD 08.23.22
EATOLOGY MEAL PREP IS COMING TO GBAR3 TODAY!!!Not only are our meals designed to get results on the training floor, but every meal tastes like
CrossFit WOD 08.22.22
STRENGTH10 x 1 clean and jerk WOD (see 08.26.21)100 OH walking lunges, 45/25EMOM 3 plate burpees AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WODs Aug 22-26
Monday, Aug 22STRENGTH10 x 1 clean and jerkWOD (see 08.26.21)100 OH walking lunges, 45/25EMOM 3 plate burpees Tuesday, Aug 23WODrow 500m21 shoulder press, 95/6515 deadlifts9
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3, 1 lifts at a time24 rounds for time…4 deadlifts, 95/653 hang power cleans2 front squats1 push jerk1
CrossFit WOD 08.19.22
WODAMRAP in 20 minutes5 deadlifts, 225/15510 KB swings, 55/4015 wall ball shots, 20/14200m med ball carry AWODnot for time, 50 med ball sit ups
CrossFit WOD 08.18.22
WOD4 rounds, rest exactly 3 minutes between rounds400m run AWOD100 reps core
CrossFit WOD 08.17.22
WOD10-9-8-7-6-5-4-3-2-1toes to barOH squat, 95/65push upbox jump, 24/20 AWODtabata side plank
CrossFit WOD 08.16.22
STRENGTHpush jerk 5 x 5 WOD4 roundsrow 250m10 slam balls, 30/2010 butterfly sit ups AWOD30 Russian twists
CrossFit WOD 08.15.22
STRENGTHfront squat 5 x 5 WODAMRAP in 8 minutes1-1, 2-2, 3-3 …thruster, 95/65burpees AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Aug 15-19
Monday, Aug 15STRENGTHfront squat 5 x 5WODAMRAP in 8 minutes1-1, 2-2, 3-3 …thruster, 95/65burpees Tuesday, Aug 16STRENGTHpush jerk 5 x 5WOD4 roundsrow 250m10 slam balls,
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 8:30 AM WODteams of 2-3instructor led …“1100 Ways to Sunday” AWODinstructor led …
CrossFit WOD 08.12.22
WOD3 rounds50 DU’s10 clean and jerks, 135/957 muscle ups (scale 7 chest to bar pull ups, 7 ring dips) AWOD20 GHD hip extensions and GHD
CrossFit WOD 08.11.22
WODrow 1000mthen,21-15-9wall ball shots, 20/14box jumpspower snatch, 95/65 AWODfor time,50 med ball sit ups
CrossFit WOD 08.10.22
STRENGTHOH squat 5 x 5 WOD20-2alt 1-arm DB snatch2-20walking lunges AWOD30 Russian twists
CrossFit WOD 08.09.22
WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD20 GHD hip
CrossFit WOD
STRENGTHbench press 5 x 5 WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 AWOD30 Russian
CrossFit WODs Aug 8-12
Monday, Aug 8STRENGTHbench press 5 x 5WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 Tuesday,
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3in any order, any rep scheme, for time …100 wall ball shots, 20/14100 SDHP, 75/55100 box jumps, 20/20100
