Daily Motivation: “Attitude is everything…I cannot control what happens to me…but I can control how I react!”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 41X1
– 8 C2B Pullups
– 200m Run
Four Rounds:
– 10 Barbell OH Lunges (95#/65#)
– 10 Double KB Rows
Press
1-1-1-1-1
or
Back Squat
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
– 9 Pushups
Gymnastics Nite
Gymnastics Nite has been canceled!
Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) for the next Gymnastics Class on October 21 at 6:00 p.m. (Be there at 5:50 p.m.) Cost: $4.00. Cash only. Please no IOU’s. The Armory offer classes for every level of today’s gymnasts. Starting with 2 year-olds and progressing toward adults. The classes encompass all ages and abilities.
Lower Body Max Effort
1. 5RM Front Squat
2. 5 x 3 Romanian Deadlift
3. 3 x 20 Back Squat
4. 5 x 10 Weighted Situps