CrossFit GBAR3 WOD 03.01.23
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWOD30 Russian twists
CrossFit GBAR3 WOD 02.14.23
Why Consistency in CrossFit is Key to Building Mental Toughness CrossFit isn’t just a physical challenge, it’s a mental one too. To push through tough workouts and achieve your goals, you need mental toughness. And how do you build mental toughness? Consistency. By showing up to your workouts regularly and pushing yourself to your limits, […]
CrossFit GBAR3 WOD 02.01.23
CrossFit GBAR3 WOD WOD: SNATCH CHIEF (see 09.28.21)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit GBAR3 WOD 01.06.23
16 Ways to Change Your Life: 14. Find Your Zen To live a peaceful, happy life sometimes you have to do things that are totally against your nature. That means if you’re carrying around grudges that are filling you with anger, it’s time to let go and forgive those who have wronged you. The negativity […]
CrossFit GBAR3 WOD 11.29.22
Grip Strength – Why It’s Important and How to Improve It Monday was a grip strength blowout! KB swings, DB deadlifts, DB carry, even wall ball shots contribute to hand and forearm fatigue. We often program one or two grip strength challenges in our WODs (think toes-to-bar plus heavy deadlifts), but four? Not too often. […]
CrossFit GBAR3 WOD 10.10.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – do things you enjoy This often gets overlooked as an essential element of healthy living—doing things each day that you enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, reserve time each day to spend doing activities you personally enjoy. CrossFit GBAR3 […]
CrossFit WOD 09.07.22
WOD: THE CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power cleans, 135/956 push ups9 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.05.22
WOD: BASELINErow 500m40 squats30 sit ups20 push ups10 pull ups STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.10.22
WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlift, 225/155push upsbox jumps, 24/20 AWOD30 Russian twists
MEMORIAL DAY MURPH 05.30.22
One class today at 8:30 am WOD: MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!