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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
CrossFit GBAR3 WOD 10.19.23
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 GBAR3 WOD 10.18.23
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 GBAR3 WOD 10.17.23
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 GBAR3 WOD 10.16.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – work hard + be kind Enough said! CrossFit GBAR3 WOD STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD (see
CrossFit GBAR3 WODs Oct 16-20
CrossFit GBAR3 WOD Monday, Oct 16STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD (see 03.14.23)10 rounds10 KB swings, 55/4010 sit ups Tuesday, Oct 17WOD200m DB carry, 45/3021 shoulder press, 95/6515
Saturday at The Bar 10.14.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 3partner 1 reps, partner 2 holds plate OH 45/25, partner 3 restsfor time,
CrossFit GBAR3 WOD 10.13.23
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
CrossFit GBAR3 WOD 10.12.23
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 GBAR3 WOD 10.11.23
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 GBAR3 WOD 10.10.23
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 GBAR3 WOD 10.09.23
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 GBAR3 WODs Oct 9-13
CrossFit GBAR3 WOD Monday, Oct 9WOD (see 10.11.22)3 roundsrun 400m21 KB swings, 55/4015 toes to bar9 goblet squats Tuesday, Oct 10STRENGTHOH squat 5 x 5WOD
Saturday at The Bar 10.07.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3EVENT 1: 15 minute time caprun Kluge Lakes Lane (team)find 5 RM bench
CrossFit GBAR3 WOD 10.06.23
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 GBAR3 WOD 10.05.23
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 WOD 10.04.23
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – make half your plate veggies A simple hack for healthy eating (and portion control) is
CrossFit GBAR3 WOD 10.03.23
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 GBAR3 WOD 10.02.23
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 GBAR3 WODs Oct 2-6
FUEL FOR LIFE: TRANSFORMING NUTRITIONAL HABITS A 6-Week Pathway to Lifelong Wellness Begins THIS Saturday, Oct 7. Ask Coach Mike for details!!! CrossFit GBAR3 WOD
Saturday at The Bar 09.30.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2, for time…400m run50 hang power cleans, 95/6550 DB bench press, 50/3550 wall
CrossFit GBAR3 WOD 09.29.23
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 chest to bar pull ups10 plate push ups, 45/2515 front squats, 95/65 AWODnot for time, 15 atomic sit
CrossFit GBAR3 WOD 09.28.23
CrossFit GBAR3 WOD WOD5 x 2 minute rounds, 1 minute rest between rounds20 KB swings, 55/40 + max reps wall ball shots, 20/1420 KB swings
CrossFit GBAR3 WOD 09.27.23
CrossFit GBAR3 WOD WOD (see 09.28.22)for max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3
CrossFit GBAR3 WOD 09.26.23
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD21-15-9DB deadlift, 50/35butterfly sit ups100m DB carry AFTER each set AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WOD 09.25.23
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 20 minutesa) 5 handstand push upsb) 3 power snatch, AHAPc) 5 ring dipsd) 20 sec assault bike, cal. AWOD20 GHD
CrossFit GBAR3 WODs Sept 25-29
CrossFit GBAR3 WOD Monday, Sept 25STRENGTH/WODEMOM for 20 minutesa) 5 handstand push upsb) 3 power snatch, AHAPc) 5 ring dipsd) 20 sec assault bike, cal.
Saturday at The Bar 09.23.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2, all work done togetherfor time, in any order…80m BB carry, 185/12580 double
CrossFit GBAR3 WOD 09.22.23
CrossFit GBAR3 WOD WOD (see 05.12.22)row 1000m50 box jumps, 24/2050 DB bench press, 45/30row 500m25 box jumps25 DB bench press AWODmax toes to bar in
CrossFit GBAR3 WOD 09.21.23
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD: DEATH BY CLEAN AND JERK, 135/95 (see 11.09.22) AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 09.20.23
CrossFit GBAR3 WOD WOD (see 09.22.21)21-15-9OH squat, 95/65800m run AFTER each set AWOD60 sec hollow rocksrest 60 sec40 sec hollow rocksrest 40 sec20 sec hollow
CrossFit GBAR3 WOD 09.19.23
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 5front squat 5 x 5 WODAMRAP in 5 minutes3 pull ups6 push ups9 squats AWOD15 atomic sit ups
CrossFit GBAR3 WOD 09.18.23
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 DB devils press, 45/3010 deadlifts, 225/15515 wall ball shots, 20/14 AWOD50 med ball sit ups for time
CrossFit GBAR3 WODs Sept 18-22
CrossFit GBAR3 WOD Monday, Sept 18WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 wall ball shots, 20/14 Tuesday, Sept 19STRENGTHshoulder press 5 x
Saturday at The Bar 09.16.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2, one works at a timefor time (35 min. time cap) …BUY IN:
CrossFit GBAR3 WOD 09.15.23
CrossFit GBAR3 WOD WOD (see 09.16.22)max reps in 2 minutes at 6 stations, 1 minute rest betweenKB SDHP, 55/40DB push press, 45/30slam balls, 30/20KB swings,
CrossFit GBAR3 WOD 09.14.23
CrossFit GBAR3 WOD WOD3 roundsrow 1000m10 back squats, 225/15512 butterfly sit ups AWODtabata wall sit/hand stand hold mash up
CrossFit GBAR3 WOD 09.13.23
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (02.09.23)AMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WOD 09.12.23
CrossFit GBAR3 WOD WODAMRAP in 20 minutes5 squat snatch, 95/6510 pull ups5 squat snatch10 box jumps30 DU’s AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 09.11.23
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Sept 11-15
CrossFit GBAR3 WOD Monday, Sept 11STRENGTHdeadlift 5 x 5WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups Tuesday, Sept 12WODAMRAP in 20 minutes5
Saturday at The Bar 09.09.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2 or 3, 1 goes through the circuit at a time20 rounds3 lateral
CrossFit GBAR3 WOD 09.08.23
CrossFit GBAR3 WOD WOD: B-1 Australian Hero WOD (see 09.09.22)3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWODtabata side plank
CrossFit GBAR3 WOD 09.07.23
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 1front squat 5 x 1back squat 5 x 1 WOD10-8-6-4-2pistols5-4-3-2-1wall walks AWODnot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 09.06.23
CrossFit GBAR3 WOD WOD: THE CHIEF (see 09.07.22)5 rounds, 1 minute rest between rounds AMRAP in 3 minutes3 power cleans, 135/956 push ups9 air squats
CrossFit GBAR3 WOD 09.05.23
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD (see 09.06.22)21-15-9SDHP, 75/55push pressrow, cal AWODnot for time, 10 atomic sit ups
CrossFit GBAR3 WOD 09.04.23
CrossFit GBAR3 WOD 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
CrossFit GBAR3 WODs Sept 4-9
CrossFit GBAR3 WOD Monday, Sept 4LABOR 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:
Saturday at The Bar 08.26.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 3: one works, one holds plank, one restsaccumulate 500 points …DB bench press,
CrossFit GBAR3 WOD 09.01.23
CrossFit GBAR3 WOD WOD: INCREDIBLE HULK (see 08.29.22)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time,3
CrossFit GBAR3 WOD 08.31.23
CrossFit GBAR3 WOD WOD (see 08.30.22)4 rounds for individual times, rest 2 min between rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run
CrossFit GBAR3 WOD 08.30.23
CrossFit GBAR3 WOD STRENGTHsquat clean 10 x 1 WOD (see 04.13.22)row 2000m AWOD100 reps core
CrossFit GBAR3 WOD 08.29.23
CrossFit GBAR3 WOD WOD10 DB devils presses, 45/30200m KB suitcase carry, 55/4030 wall ball shots, 20/1440 KB swings50 slam balls, 30/2040 KB SDHP30 med ball
CrossFit GBAR3 WOD 08.28.23
CrossFit GBAR3 WOD STRENGTH (see 01.21.21)weighted pull up OR flex arm hang for time 1-1-1 WOD21-15-9DB thruster, 45/30pull upsDB bench pressrow, cal. AWOD20 GHD hip
CrossFit GBAR3 WODs Aug 28-Sept 1
CrossFit GBAR3 WOD Monday, Aug 28STRENGTH (see 01.21.21)weighted pull up OR flex arm hang for time 1-1-1WOD21-15-9DB thruster, 45/30pull upsDB bench pressrow, cal. Tuesday, Aug
Saturday at The Bar 08.26.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD solo or teams of 21 works, 1 rests behind the linefor time, in any order90
CrossFit GBAR3 WOD 08.25.23
CrossFit GBAR3 WOD WOD (see 03.16.22)row 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21
CrossFit GBAR3 WOD 08.24.23
CrossFit GBAR3 WOD WOD (see 08.26.22)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
CrossFit GBAR3 WOD 08.23.23
CrossFit GBAR3 WOD STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODtabata weighted plank hold
CrossFit GBAR3 WOD 08.22.23
CrossFit GBAR3 WOD WOD: TABATA THIS (see 08.24.22)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata
CrossFit GBAR3 WOD 08.21.23
CrossFit GBAR3 WOD STRENGTHsquat snatch 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20alt DB snatch, 50/35 AWOD30 Russian twists
CrossFit GBAR3 WODs Aug 21-25
CrossFit GBAR3 WOD Monday, Aug 21STRENGTHsquat snatch 10 x 1WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20alt DB snatch, 50/35 Tuesday, Aug 22WOD:
Saturday at The Bar 08.19.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 3-4POWER CHALLENGETEST 1: weighted run Kluge Lakes LaneTEST 2: 200m sled push, 200/125
CrossFit GBAR3 WOD 08.18.23
In case you missed it, we have a new class schedule! All morning classes will be the same. Afternoon classes will now be at 4:30,
CrossFit GBAR3 WOD 08.17.23
In case you missed it, we have a new class schedule! All morning classes will be the same. Afternoon classes will now be at 4:30,
CrossFit GBAR3 WOD 08.16.23
In case you missed it, we have a new class schedule! All morning classes will be the same. Afternoon classes will now be at 4:30,
CrossFit GBAR3 WOD 08.15.23
In case you missed it, we have a new class schedule! All morning classes will be the same. Afternoon classes will now be at 4:30,
CrossFit GBAR3 WOD 08.14.23
New class schedule starts today! All morning classes will be the same. Afternoon classes will now be at 4:30, 5:30 and 6:30 pm! CrossFit GBAR3
