2013-10-04 Friday


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:

2 minutes each

Posterior Chain floss

Calf Prep (smash and banded stretch) 

Workout Of The Day:

For time;

25 Deadlifts

Run 1 mile

25 Deadlifts

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