Join Us for Festive Fun: Exclusive Events this Week at CrossFit GBAR3!
Calling all CrossFit GBAR3 members! Get ready for a week filled with holiday cheer! 🎄✨
Join us for a White Elephant Gift Exchange and Brunch on Tuesday at 10 am at the home of Kathy Faria: 13610 Oak Lake Bend, Cypress 77429 (White Oak Lakes Estates Subdivision). Bring a dish to share; $25 gift limit to play the White Elephant!
On Saturday there will be an epic Ugly Christmas Sweater Party at 7 pm at the home of Marnie Gerold: 12321 Old Kluge Rd, Cypress, TX 77429. Bring an appetizer to share. The tackiest Christmas sweater will win a prize!
Let’s celebrate together with laughter, gifts, and the spirit of the season. Don’t miss out on these exclusive events – mark your calendars and spread the joy!
CrossFit GBAR3 WOD
Monday, Dec 11
STRENGTH
split jerk 8 x 2
WOD (see 12.12.22)
30-20-10
DB hang power cleans, 45/30
OH walking lunges, 45/30
Tuesday, Dec 12
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 09.11.23)
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
Wednesday, Dec 13
WOD
AMRAP in 18 minutes
5 pull ups
10 box jumps, 24/20
15 squat cleans, 95/65
200m run
Thursday, Dec 14
WOD
50-40-30-20-10
row, cal.
AFTER each set
10 slam balls, 30/20
10 toes to bar
Friday, Dec 15
WOD (see 12.16.22)
5 rounds, 1 minute rest between rounds
AMRAP in 2 minutes
20 KB swings, 55/40 then max reps back squats, 135/95 (from rack)
20 KB swings then max reps DB push press, 45/30
20 KB swings, 55/40 then max reps back squats
20 KB swings then max reps DB push press
20 KB swings, 55/40 then max reps back squats