CrossFit GBAR3 WOD 02.23.23
Join us for a BBQ Party to Celebrate the CrossFit Open Competition at CrossFit GBAR3! Come out THIS Friday, Feb 24 at 5 pm to cheer on our amazing athletes as they tackle CF Games Open WOD 23.2. Afterwards, we’ll be serving up a delicious BBQ! Bring your appetite and your cheering voice and let’s […]
CrossFit GBAR3 WOD 01.24.23
Bench Press: Why We Do It The bench press is a compound exercise that targets the chest, shoulders, and triceps muscles. These muscle groups are important for many functional movements, such as pushing, pulling, and pressing. The bench press will help improve overall upper body strength, muscle mass, power, and explosiveness. By engaging the core […]
CrossFit GBAR3 WOD 12.13.22
Thorne’s 12 Days of Christmas Fatigue Support – Day 9 Basic B Complex 8 easily-absorbed B vitamins, plus Choline – packed into one capsule for a simple way to promote neurological function and cellular energy production.* Thorne’s Basic B Complex formula contains the active forms of the B vitamins, making it easy for your body […]
CrossFit GBAR3 WOD 11.07.22
Daily Greatness: a Deep Dive Into the Habits of Highly Successful People Habit #3: Fitness Routine For Your Body And Mind Exercise should be on your list of things you schedule in at LEAST 3x a week. This should be set on your schedule with a *non-negotiable* asterisks next to it. This means it doesn’t […]
CrossFit WOD 09.29.22
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 would have in your own kitchen pantry, or that your grandmother would recognize. (Yup, this rules out most packaged food, sorry!) This is a little different than suggesting you eat […]
CrossFit WOD 08.31.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHbench press 5 x 3 WODAMRAP in 7 minutes2-4-6-8 …sumo deadlift, 205/135handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.08.22
STRENGTHbench press 5 x 5 WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 AWOD30 Russian twists
CrossFit WOD 07.11.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 AWODrow 250m25 knees to elbowsrow 250m25 butterfly sit ups
CrossFit WOD 05.24.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 05.26.21)15 pull ups15 push upsthen,6 roundssprint 100m + 10 jumping squats (out […]
CrossFit WOD 04.25.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 AWODtabata sit ups/push ups mash up