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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
CrossFit GBAR3 WODs Aug 14-18
New Class Schedule Beginning Monday, Aug 14 We are adding a class in the afternoon! Class times in the morning will remain at 5, 6,
Saturday at The Bar 08.12.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 08.11.23
CrossFit GBAR3 WOD WOD3 rounds50 DU’s10 Curtis P’s, 95/657 muscle ups (scale 7 chest to bar pull ups + 7 ring dips) AWODtabata L-sit/plank hold
CrossFit GBAR3 WOD 08.10.23
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WODAMRAP in 10 minuters7 burpees7 KB swings, 55/40 AWODstretch/foam roll
CrossFit GBAR3 WOD 08.09.23
CrossFit GBAR3 WOD WOD21-15-9wall ball shots, 20/14box jumps, 24/20deadlift, 225/155toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 08.08.23
CrossFit GBAR3 WOD WOD (see 12.08.22)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade
CrossFit GBAR3 WOD 08.07.23
CrossFit GBAR3 WOD STRENGTHOH squat 5-5-3-3-2-1-1 WOD30-20-10DU’sbutterfly sit upswalking lunges AWOD30 GHD hip extensions
CrossFit GBAR3 WODs Aug 7-11
CrossFit GBAR3 WOD Monday, Aug 7STRENGTHOH squat 5-5-3-3-2-1-1WOD30-20-10DU’sbutterfly sit upswalking lunges Tuesday, Aug 8WOD (see 08.09.22)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade
Saturday at The Bar 08.05.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 08.04.23
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 slam balls, 30/2015 KB SDHP AWODfor time,50 med ball sit ups
CrossFit GBAR3 WOD 08.03.23
CrossFit GBAR3 WOD WOD (see 08.05.22)AMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 08.02.23
CrossFit GBAR3 WOD STRENGTHshoulder press 1-1-1push press 2-2-2push jerk 3-3-3 WOD3 rounds10 pistols5 DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit GBAR3 WOD 08.01.23
CrossFit GBAR3 WOD WOD (see 08.03.22)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 07.31.23
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hand stand push ups AWOD20 GHD hip extensions and GHD
CrossFit GBAR3 WODs July 31-Aug 4
CrossFit GBAR3 WOD Monday, July 31STRENGTHback squat 5-5-3-3-2-1-1WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hand stand push ups Tuesday, Aug 1WOD (see 08.03.22)AMRAP
Saturday at The Bar 07.29.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 4, one works at a time4 x 4 minute AMRAP, 3 minute rest
CrossFit GBAR3 WOD 07.28.23
CrossFit GBAR3 WOD WOD (see 07.26.22)3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 07.27.23
CrossFit GBAR3 WOD WOD (see 07.29.22)21-18-15-12-9-6-3wall ball shots, 20/14ring push ups100m DB farmer’s carry BEFORE each set, 45/30 AWODnot for time, 50 med ball sit
CrossFit GBAR3 WOD 07.26.23
CrossFit GBAR3 WOD STRENGTH10 x squat clean + push jerk + front squat + split jerk WOD (see 01.24.23)AMRAP in 4 minutesburpee box jump overs,
CrossFit GBAR3 WOD 07.25.23
CrossFit GBAR3 WOD WOD: neleH (see 07.27.22)3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata wall sit/hand stand hold mash up
CrossFit GBAR3 WOD 07.24.23
CrossFit GBAR3 WOD STRENGTH/WODEMOM for 16 minutesODD: 3 deadliftsEVEN: 20 DU’s AWODtabata weighted plank hold
CrossFit GBAR3 WODs July 24-28
CrossFit GBAR3 WOD Monday, July 24STRENGTH/WODEMOM for 16 minutesODD: 3 deadliftsEVEN: 20 DU’s Tuesday, July 25WOD: neleH (see 07.27.22)3 rounds12 pull ups21 KB swings, 55/40400m
Saturday at The Bar 07.22.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD
CrossFit GBAR3 WOD 07.21.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upshang power clean, 135/95lateral burpeesrun 100m after each set AWODNot for time,3 rounds10 hollow rocks20 supermans
CrossFit GBAR3 WOD 07.20.23
CrossFit GBAR3 WOD WOD30 DB bench press, 45/30200m DB farmer’s carry10 devil’s press, 45/3030 goblet squats, 55/40200m KB carry10 devil’s press30 wall ball shots/ 20/14200m
CrossFit GBAR3 WOD 07.19.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m21 OH squats, 95/6515 box jumps, 24209 ring dips AWOD30 Russian twists
CrossFit GBAR3 WOD 07.18.23
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD21-15-91-arm DB push jerk, 50/35knees to elbows1-arm DB push jerksit ups AWOD20 GHD hip extensions and GHD
CrossFit GBAR3 WOD 07.17.23
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODtabata sit ups/air squats mash up AWOD30 GHD
CrossFit GBAR3 WODs July 17-21
CrossFit GBAR3 WOD Monday, July 17STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWODtabata sit ups/air squats mash up Tuesday,
Saturday at The Bar 07.15.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3, at every transition 3 burpeesfor time, in any order …80 seated DB
