2013-10-01 Tuesday


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

Extended Warm Up:

90-60-30 seconds of each


Side Plank

Other Side Plank

Hollow Body

Workout Of The Day:

First CrossFit workout ever posted online at www.crossfit.com

21-15-9 Dumbbell Thruster

with 400m run after each round

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