New CrossFit GBAR3 Warm-Up Strategy
You may have noticed lately the earlier start times for Instructor Led and Demo segments in our hourly WODs at CrossFit GBAR3. This is an attempt to structure your hour at the gym to be as productive as possible, and allow you to take full advantage of our excellent coaching.
New WOD Format
Based on observations and feedback we have changed our official start time at GBAR3 from 12 minutes into the hour to 8 minutes in. That means athletes will need to promptly zero in on Daily and Day Of warm-up tasks to properly ready themselves and get the best results from the WOD. The change gives us more time for instructor-led practice work, focusing on both the movements of the day’s WOD and new skill sets that will take your fitness to the next level.
For All You Late Arrivals
Thanks to all for doing your best to get to GBAR3 on time. If you’re chronically late due to unavoidable logistics issues or traffic upsets, NO WORRIES! We understand the way you feel when you walk in the door after driving down Kluge Rd and we’re glad you made it in one piece!
OH squat 5 x 3
AMRAP in 10 minutes
15 power snatch, 75/55
not for time, 10 atomic sit ups