2013-09-27 Friday


Friday the 27th will be the last Friday with a 6pm class. Attendance has been super low so that class will be suspended until it is needed again.  

Extended Warm Up:

10 Minute AMRAP

2 TGUs, each

30 Second squat hold

15 sec EQI

10 second pull up 

Workout Of The Day:

20 minute AMRAP


5 Pull UPs

20 Squats

Add 1 rep to each movement in each round. For example, the second round should be 2 HSPU, 6 Pull Ups, 21 Squats, etc. 

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-224-8CFR