2013-10-03 Thursday + Why Female Athletes Should Toss the Scale


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

Also, remember that this Saturday (10-05) there will be no open gym, as all of our coaches will be traveling to CrossFit Salem for the WODtoberFest. You should come check out that event!

Extended Warm Up:

Early start to WOD 

Workout Of The Day:

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions (or Arch Ups)

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders 


Why Female Athletes Should Toss the Scale and Get a New Perspective

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