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CrossFit GBAR3 WOD 06.08.23
Elevating Mood and Well-Being: Unleashing the Power of Serotonin in CrossFit In the world of CrossFit, you’ve likely experienced the exhilaration of pushing your physical
CrossFit GBAR3 WOD 06.07.23
Fostering Connection and Belonging: The Hidden Power of Oxytocin in CrossFit When it comes to CrossFit, you may already be well aware of its physical
CrossFit GBAR3 WOD 06.06.23
Unleashing Motivation and Rewards: Boosting Dopamine with CrossFit If you’re already immersed in the world of CrossFit, you’re likely familiar with its incredible physical and
CrossFit GBAR3 WOD 06.05.23
Unleashing Happiness Chemicals with CrossFit: Boosting Well-Being In our fast-paced world, finding ways to cultivate happiness and well-being is crucial. Enter D.O.S.E., the happiness chemicals:
CrossFit GBAR3 WODs June 5-9
CrossFit GBAR3 WODs Monday, June 5WOD3 x 5 minute rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings,
Saturday at The Bar 06.03.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit GBAR3 WOD teams of 2-3, for time…80m KB carry, 55/4080 KB swings80m back pedal80m DB farmer carry,
CrossFit GBAR3 WOD 06.02.23
Hydration Hacks: CrossFit Summer Edition! Welcome to Day 5, the final day of our summer CrossFit hydration series! Today, we’re unleashing a collection of hydration
CrossFit GBAR3 WOD 06.01.23
Beat the Heat: CrossFit Safety & Heat Illness Prevention! Welcome to Day 4 of our summer CrossFit hydration series! Today, we’re diving into the critical
CrossFit GBAR3 WOD 05.31.23
Thirst Quenchers Unleashed: Revitalize Your CrossFit Routine! Welcome to Day 3 of our summer CrossFit hydration series! Get ready to supercharge your workouts with thirst-quenching
CrossFit GBAR3 WOD 05.30.23
Dehydration Demolished: Unleash Your CrossFit Potential! Welcome to Day 2 of our summer CrossFit hydration series! Today, we’re unleashing the secrets to demolishing dehydration and
CrossFit GBAR3 WOD 05.29.23
Summer CrossFit Hydration: Stay Cool, Perform Like a Beast! Welcome to Day 1 of our summer CrossFit hydration series! Get ready to dominate your workouts
CrossFit GBAR3 WODs May 29-June 2
Hydrate & Dominate: Crush Summer CrossFit with GBAR3! Attention, CrossFit fanatics! Prepare for a hydration-packed week at CrossFit GBAR3, where we’ll fuel your summer workouts
Saturday at The Bar 05.27.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-3for time, in any order/rep scheme50 ground to OH, 75/5550 ground to OH, 135/95100
CrossFit GBAR3 WOD 05.26.23
Precision Unleashed: Master Accuracy at CrossFit GBAR3 Accuracy is a vital component of overall fitness, allowing you to perform movements with precision and efficiency. At
CrossFit GBAR3 WOD 05.25.23
Unleashing Harmonious Stability: Achieve Balance at CrossFit GBAR3 Balance is a fundamental aspect of overall fitness, providing stability, control, and injury prevention. At CrossFit GBAR3,
CrossFit GBAR3 WOD 05.24.23
Unleashing Agile Mastery: Elevate Your Agility at CrossFit GBAR3 Agility is a key element of overall fitness, enabling you to move quickly, change direction, and
CrossFit GBAR3 WOD 05.23.23
Unleashing Seamless Coordination: Master Movement at CrossFit GBAR3 Coordination is a crucial component of overall fitness, enabling you to move with efficiency, precision, and grace.
CrossFit GBAR3 WOD 05.22.23
Unleashing Lightning Speed: Ignite Your Velocity at CrossFit GBAR3 Speed is a vital component of overall fitness, allowing you to move quickly and efficiently. At
CrossFit GBAR3 WODs May 22-27
CrossFit GBAR3 WODs Monday, May 22STRENGTHfront squat 3-3-3push press 2-2-2thruster (rack) 1-1-1WOD50 thrusters, 45/35run Kluge Lakes Lane Tuesday, May 23WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlifts, 225/155push upsbox jumps,
Saturday at The Bar 05.20.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-330 rounds for time9 DB bench press, 50/355 DB front squats1 bar muscle up/chest
CrossFit GBAR3 WOD 05.19.23
Unleashing Unstoppable Power: Ignite Your Potential at CrossFit GBAR3 Power is a critical element of overall fitness, allowing you to generate force quickly and explosively.
CrossFit GBAR3 WOD 05.18.23
Unleashing Fluidity and Freedom: Embrace Flexibility at CrossFit GBAR3 Flexibility is a crucial aspect of overall fitness, providing you with a wide range of motion,
CrossFit GBAR3 WOD 05.17.23
Unleash Unbridled Strength: Power Up at CrossFit GBAR3 Strength is a fundamental element of overall fitness, empowering you to overcome physical challenges and achieve your
CrossFit GBAR3 WOD 05.16.23
Unleashing Unyielding Stamina: Elevate Your Performance at CrossFit GBAR3 Stamina, the ability to sustain prolonged physical effort, is a vital component of overall fitness and
CrossFit GBAR3 WOD 05.15.23
Elevating Cardiovascular and Respiratory Endurance: Unleash Your Potential at CrossFit GBAR3 At CrossFit GBAR3, we understand the importance of endurance in achieving peak fitness levels.
CrossFit GBAR3 WODs May 15-19
Unleash Your CrossFit Excellence: Mastering the 10 Foundational Skills that Fuel Greatness at CrossFit GBAR3! Attention CrossFit GBAR3 members! Get ready to unlock the true
Saturday at The Bar 05.13.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-3, all lifts and movements must be synchronizedfor time, in any order/rep scheme100 deadlifts,
CrossFit GBAR3 WOD 05.12.23
Get Your Young Athlete Summer-Ready with CrossFit GBAR3’s Training Camp! Attention parents! Are you looking for a way to keep your young athlete active and
CrossFit GBAR3 WOD 05.11.23
AVOID FOMO, SIGN UP NOW FOR THE MURPH CHALLENGE! CrossFit GBAR3 WOD WOD3 roundsrun 400m10 front squats, 135/9512 hand stand push ups AWOD1 minute hollow
CrossFit GBAR3 WOD 05.10.23
Get Your Young Athlete Summer-Ready with CrossFit GBAR3’s Training Camp! Attention parents! Are you looking for a way to keep your young athlete active and
CrossFit GBAR3 WOD 05.09.23
Get Your Young Athlete Summer-Ready with CrossFit GBAR3’s Training Camp! Attention parents! Are you looking for a way to keep your young athlete active and
CrossFit GBAR3 WOD 05.08.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause?
CrossFit GBAR3 WODs May 8-12
Combatting Loneliness: The Social Benefits of Joining CrossFit GBAR3 Hey there CrossFit GBAR3 members! We know that one of the things that sets our gym
Saturday at The Bar 05.06.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-315,000/12,000 deadlift (you pick)7,500/5,000 hang to overhead (you pick)3 partner burpees at each transition
CrossFit GBAR3 WOD 05.05.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause?
CrossFit GBAR3 WOD 05.04.23
Register Now for the Murph Challenge 2023 and Honor Our Fallen Heroes! Are you ready to honor our fallen heroes and support a great cause?
CrossFit GBAR3 WOD 05.03.23
CrossFit GBAR3 WOD WOD (see 05.06.22)4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWODmax med ball sit
CrossFit GBAR3 WOD 05.02.23
CrossFit GBAR3 WOD STRENGTHback squat 5-5-3-3-2-1-1 WOD (see 05.03.22)AMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 05.01.23
CrossFit GBAR3 WOD WOD: THE GHOST (see 10.27.22)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest AWODmax butterfly sit ups
CrossFit GBAR3 WODs May 1-5
CrossFit GBAR3 WODs Monday, May 1WOD: THE GHOST (see 10.27.22)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest Tuesday, May
Saturday at The Bar 04.29.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD solo or team of 2weighted run Kluge Lakes Lane, 30/20 (your choice)then, 20 rounds5 ring rows10
CrossFit GBAR3 WOD 04.28.23
Maximize Your CrossFit Experience with Our New Member On-Ramp Class Are you new to CrossFit and want to learn the essentials of the sport in
CrossFit GBAR3 WOD 04.27.23
Joining the CrossFit GBAR3 Community: Tips for Making Friends and Getting Involved One of the best things about CrossFit is the sense of community it
CrossFit GBAR3 WOD 04.26.23
The Importance of Rest and Recovery in CrossFit CrossFit is an intense workout that challenges your body both physically and mentally. While it’s important to
CrossFit GBAR3 WOD 04.25.23
Understanding CrossFit Lingo: A Beginner’s Guide Walking into a CrossFit gym for the first time can feel like stepping into a foreign land. The language
CrossFit GBAR3 WOD 04.24.23
Overcoming Fear and Intimidation in CrossFit Starting something new can be scary, and CrossFit is no exception. Many beginners feel anxious or intimidated when they
CrossFit GBAR3 WODs April 24-28
Welcome to CrossFit GBAR3! Welcome to all of our new members at CrossFit GBAR3! We’re thrilled to have you join our community and begin your
Saturday at The Bar 04.22.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD solo or team of 2AMRAP in 10 minutes50 DU’s7 thrusters, 95/655 chest to bar pull upsthen,
CrossFit GBAR3 WOD 04.21.23
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stations Devil’s press, 45/30SDHP, 75/55DB bench press, 45/30power snatch, 75/55DB
CrossFit GBAR3 WOD 04.20.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m10 Curtis P’s12 toes to bar AWODtabata side plank
CrossFit GBAR3 WOD 04.19.23
CrossFit GBAR3 WOD STRENGTHdeadlift5-5-3-3-2-1-1 WOD10-8-6-4-2burpees on plate, 45/25pistols AWODnot for time, 15 atomic sit ups
CrossFit GBAR3 WOD 04.18.23
CrossFit GBAR3 WOD WOD (see 03.07.22)AMRAP in 20 minutes5 pull ups10 push ups15 squats1 clean and jerk, 135/95increase C&J reps by 1 each round AWOD20
CrossFit GBAR3 WOD 04.17.23
CrossFit GBAR3 WOD STRENGTH10 x 90 second roundspause front squat + front squat WODfor time, run Kluge Lakes Lane AWOD30 Russian twists
CrossFit GBAR3 WODs April 17-21
CrossFit GBAR3 WODs Monday, April 17STRENGTH10 x 90 second roundspause front squat + front squatWODfor time, run Kluge Lakes Lane Tuesday, April 18WOD (see 03.07.22)AMRAP
Saturday at The Bar 04.15.23
CrossFit 8:30 AMNew Member On-Ramp 9:30 AM CrossFit WOD teams of 2-3, for time in any order/rep scheme100 bench press, 135/75100 power cleans, 135/95100 GHD
CrossFit GBAR3 WOD 04.14.23
COACH MIKE’S TAKE ON SUPPLEMENTS No supplements necessary if you regularly eat healthy, well balanced meals, sustainably sourced from quality farms with nutrient rich soils and
CrossFit GBAR3 WOD 04.13.23
Nancy: The Iconic CrossFit Benchmark WOD That Will Test Your Endurance The CrossFit workout named Nancy was first introduced by Greg Glassman, the founder of
CrossFit GBAR3 WOD 04.12.23
Fuel Your Workouts with This Delicious Grilled Chicken and Quinoa Salad Recipe! Ingredients Directions This recipe is packed with protein and healthy carbs, making it
CrossFit GBAR3 WOD 04.11.23
How to Build Up to Muscle Ups: Tips for CrossFitters Still Working on the Movement Hey CrossFit athletes! Today’s workout includes muscle ups, which can
CrossFit GBAR3 WOD 04.10.23
5 Reasons Why Squat Snatch Training Should Be in Your CrossFit Arsenal The squat snatch is a fundamental movement in CrossFit that involves lifting a
CrossFit GBAR3 WODs April 10-14
CrossFit GBAR3 WODs Monday, April 10STRENGTHsquat snatch 10 x 1WOD (see 04.13.22)row 2000m Tuesday, April 11WOD3 rounds50 walking lunges10 hang power cleans, 135/957 muscle ups
Saturday at The Bar 04.08.23
CrossFit 8:30 AMELEMENTS 9:30 AM CrossFit WOD WODteams of 2-3, for timeBUY IN: run Kluge Lakes Lane (team), then30 rounds3 pull ups6 push ups9 squatsBUY
CrossFit GBAR3 WOD 04.07.23
CrossFit GBAR3 WOD WOD21-15-9deadlifts, 225/155DB bench press, 45/30knees to elbowsrun 400m after each set AWODtabata weighted plank hold
CrossFit GBAR3 WOD 04.06.23
CrossFit GBAR3 WOD STRENGTHback squat 5 x 3 WOD21-15-9KB swings, 55/40goblet squats AWOD30 Russian twists
CrossFit GBAR3 WOD 04.05.23
CrossFit GBAR3 WOD WOD (see 04.06.22)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3
CrossFit GBAR3 WOD 04.04.23
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …med ball sit ups, 20/14med ball cleans AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 04.03.23
CrossFit GBAR3 WOD WOD: FIGHT GONE BAD (see 04.05.22)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP,
CrossFit GBAR3 WODs April 3-7
CrossFit GBAR3 WODs Monday, April 3WOD: FIGHT GONE BAD (see 04.05.22)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball
Saturday at The Bar 04.01.23
CrossFit 8:30 AM Prevent Back Pain and Improve Your Lifts: Join Our Low Back Pain Workshop at CrossFit GBAR3 Today, 10 am! Low back pain
CrossFit GBAR3 WOD 03.31.23
CrossFit GBAR3 WOD STRENGTH5 x 5 OH squats WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power snatch, 75/55 AWOD30 Russian twists
CrossFit GBAR3 WOD 03.30.23
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 deadlifts, 225/15510 pull ups5 deadlifts10 push ups AWODtabata side plank
CrossFit GBAR3 WOD 03.29.23
Blend Your Way to Wellness: 3 Delicious Smoothie Recipes Using Fresh Texas Fruits in Season Now! Have you noticed all the fresh fruit and berries
CrossFit GBAR3 WOD 03.28.23
Technique Tuesday: The Dumbbell Power Snatch The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles.
CrossFit GBAR3 WOD 03.27.23
Break Through Your Limits: The Power of Positive Thinking in CrossFit CrossFit is all about pushing yourself beyond your limits and achieving new levels of
CrossFit GBAR3 WODs March 27-31
Prevent Back Pain and Improve Your Lifts: Join Our Low Back Pain Workshop at CrossFit GBAR3! Low back pain is a common complaint among athletes,
Saturday at The Bar 03.25.23
CrossFit 8:30 AMELEMENTS 9:30 AM WOD2-3 partner teams, team runs together then reps 1 at a timefor time,BUY IN: run Kluge Lakes Laneteam must carry
CrossFit GBAR3 WOD 03.24.23
🔥 Our Community Members Crushed the CrossFit Open! 🔥 We are thrilled to announce that two of our long-standing community members, Marnie and William, along
CrossFit GBAR3 WOD 03.23.23
👀 Throwback Thursday: The Birth of CrossFit GBAR3 👀 Have you ever wondered how CrossFit GBAR3 got its start? Well, get ready to take a
CrossFit GBAR3 WOD 03.22.23
Fueling Your Workouts with Lean Protein: Why Adding Protein to Your Diet is Crucial for CrossFit Athletes Nutrition is a vital component of fitness, and
CrossFit GBAR3 WOD 03.21.23
Technique Tuesday: Bench Press The bench press is a classic exercise that targets the chest, shoulders, and triceps. But if performed with improper form, it
CrossFit GBAR3 WOD 03.20.23
Starting Your Day with a Positive Mindset Have you ever woken up feeling tired, unmotivated, and dreading the day ahead? We’ve all been there, and
CrossFit GBAR3 WODs March 20-24
CrossFit GBAR3 WODs Monday, March 20WOD: FREAK – first rounds of Fran, Eva, Annie and Kelly (see 03.23.22)21 thrusters, 95/6521 pull upsrun 800m30 KB swings,
Saturday at The Bar 03.18.23
CrossFit 8:30 AMELEMENTS 9:30 AM WODteams of 2, partners alternate stationsAMRAP in 25 minutesstation 110 hang power cleans, 115/7510 DB front rack standing lunges, 45/30station
CrossFit GBAR3 WOD 03.17.23
CrossFit GBAR3 WOD WOD: SAN FRANCISCO CRIPPLER30 back squats (from rack), body weightrow 1000m AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest
CrossFit GBAR3 WOD 03.16.23
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 chest to bar pull ups10 KB SDHP, 55/4015 slam balls, 30/2020 DU’s AWODmax toes to bar in 1
CrossFit GBAR3 WOD 03.15.23
CrossFit GBAR3 WOD WODrun 400m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrun 400m21 push press15 deadlifts9 front squats3 bar facing burpeesrun 400m21 push
CrossFit GBAR3 WOD 03.14.23
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD10 rounds10 KB swings, 55/4010 sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 03.13.23
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD21-15-9OH squats, 95/65ring push ups AWOD30 Russian twists
CrossFit GBAR3 WODs March 13-17
CrossFit GBAR3 WODs Monday, March 13STRENGTHpower snatch 10 x 1WOD21-15-9OH squats, 95/65ring push ups Tuesday, March 14STRENGTHdeadlift 5 x 5WOD10 rounds10 KB swings, 55/4010 sit
Saturday at The Bar 03.10.23
YOUNG ATHLETE TRAINING CAMP–SPRING BREAK VERSION MARCH 13–17, 10-11 AMAGES 8–15+ SIGN UP NOW! CrossFit 8:30 AMELEMENTS 9:30 AM
CrossFit GBAR3 WOD 03.10.23
YOUNG ATHLETE TRAINING CAMP–SPRING BREAK VERSION MARCH 13–17, 10-11 AMAGES 8–15+ SIGN UP NOW! CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 2 WODAMRAP in 10
CrossFit GBAR3 WOD 03.09.23
YOUNG ATHLETE TRAINING CAMP–SPRING BREAK VERSION MARCH 13–17, 10-11 AMAGES 8–15+ SIGN UP NOW! CrossFit GBAR3 WOD WOD200m med ball carry, 20/1415 wall ball shots,
CrossFit GBAR3 WOD 03.08.23
CrossFit GBAR3 WOD WOD3 roundsrow 500m10 squat cleans, 135/9512 knees to elbows AWODtabata hand stand hold/wall sit mash up
CrossFit GBAR3 WOD 03.07.23
CrossFit GBAR3 WOD STRENGTHsnatch grip push jerk 5 x 1snatch balance 5 x 1 WOD (see 08.10.22)20-2 alt DB snatch, 45/302-20 walking lunges AWOD20 GHD
CrossFit GBAR3 WOD 03.06.23
CrossFit GBAR3 WOD WODrun 800m21 thrusters, 95/6521 lateral burpeesrun 400m15 thrusters15 lateral burpeesrun 200m9 thrusters9 lateral burpees AWODtabata side plank
CrossFit GBAR3 WODs March 6-10
CrossFit GBAR3 WODs Monday, March 6WODrun 800m21 thrusters, 95/6521 lateral burpeesrun 400m15 thrusters15 lateral burpeesrun 200m9 thrusters9 lateral burpees Tuesday, March 7STRENGTHsnatch grip push jerk
Saturday at The Bar 03.04.23
CROSSFIT 8:30 AMELEMENTS 9:30 AM CrossFit WOD teams of 2-3, 1 lifts at a timefor time…run Kluge Lakes Lane100 ring push ups100 hang power snatches
CrossFit GBAR3 WOD 03.03.23
CrossFit GBAR3 WOD CrossFit Games Open WOD 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15
CrossFit GBAR3 WOD 03.02.23
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14KB swings, 55/40DB push press, 45/30KB SDHPDB
