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, power, speed, coordination, agility, balance and accuracy. At CrossFit GBAR3 the focus of our programming is to improve your competence in all 10 of these areas so you can be successful performing daily tasks.

Accuracy

Accuracy is the ability to control movement in a given direction or at a given intensity. In other words, it is hitting the mark. For example, think of the wall ball shot hitting the 9 or 10 foot target. Or jumping up and landing on a box. Or in technical movements like the clean & jerk and snatch. You need accuracy in using your hips to effectively drive the barbell overhead and yourself under it in the correct spot to catch it cleanly. Just about any movement you can think of involves some amount of accuracy and it is a skill that requires practice to hone.

CrossFit GBAR3 WOD

HALLOW WOD: FRIGHT GONE BAD
3 rounds of max reps in 1 minute at 5 stations, rest 1 minute between rounds
pumpkin wall shots, 20/14
jack-o-lantern swings, 55/40
pumpkin smashes, 30/20
poisoned goblet squats, 55/40
assault bike calories

AWOD
for time, 50 pumpkin sit ups