Tuesday, 5-2-17

GREAT ARTICLE ON BREATHING The importance of breathing through your nose Should I breath through my mouth or my nose? I’m confused? The Importance of Breathing Through Your Nose Except for emergencies, our breathing was designed to take place mainly through our nose. When we breathe through our nose, the hairs that line our nostrils…

Todays Classes are 8 and 9AM!!   17:76 min AMRAP (18min and 16 sec) Happy 241st  Birthday America!!!   200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists   Make America Fit again

We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM. Strength: Sq. Clean Doubles 2×2 @ 65% 1 RM clean 2×2@ 70% 1×2@ 75% 1×2@ 80% 20RFT 1 Deadlift 365/225 3 HSPU 5 KBS 70/53 20 D/U 2:1 * 16 min Cap *

3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb

3RDs 10 Air Squat 10 Banded Squats 10 Walking Lunges 20 D/U E3MOM for 12 min 10 Back Squats *start @ 40% 1RM* *try to hit the same positioning every time.* *should not be heavy, stay light* 16 Min AMRAP 10 Sq. Cleans 95/65 30 D/U 2:1 10 Back Rack Lunges 95/65 30 D/U

  Muscle up Skill Work for 20 min   15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps