2013-09-30 Monday + Friday at 6pm is BACK! :)


In response to feedback provided by all members, we will continue to have a 6pm class on Fridays.

Extended Warm Up:

4 rounds of; 2 reps of each

Snatch, snatch balance, overhead squat

Snatch, overhead squat, SOTS press

Clean, push press, push jerk

Clean, Front Squat, Front squat SOTS

Workout Of The Day:

"The Big 21"

Complete the following reps of the designated exercises.

3x5 and 6x1 (three sets of five plus six sets of one = 21 reps)

Clean & Press


Clean & Jerk

Starting weights should be 5 lbs heavier than starting weights last week. Also, if you get to a weight that you can't complete after multiple attempts, complete the remainder of 21 reps at the heaviest weight you were able to complete.

Scaling options for this workout will be as follows;

Level A - Complete the reps of Clean & Press

Level B - Complete the reps for Clean & Press and Snatch

Level C - Complete the reps for Clean & Press, Snatch, and Clean & Jerk

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