You want to take a deep breath using your diaphragm before the lift, which helps to increase intra-abdominal pressure and provide extra support to stabilize the spine and brace your core. This is in contrast to breathing with the abdominals which makes it impossible to breathe and stabilize the spine simultaneously.

Today is the last day to write a letter to our Soldiers serving overseas. Please be sure to spread your turkey love.

Costume Contest – One week from today. Don’t be lame and not dress up.
Date: October 31st during all classes!
Who: Absolutely everyone. No questions asked.
What: Get your picture taken prior to the workout. Voting runs for 2 days. Most votes wins free entry into the Gobble Jog & a CFSQ Hoodie!

Gymnastics Workshop is next Saturday, November 2nd!
Time: 4:30
Where: Cobb Gymnastics Center
Cost $15

Georgia Powerlifting Championships
Date: Nov 9th
Where: Meadowcreek High School, Norcross, GA
Who: EVERYONE! Amanda, Dave (also MCing) & Darrell will be competing and would love your support! Please plan on joining us for a few hours in the afternoon!
Cost: Likely a small donation at the door or free.

Warmup
Dynamic Athletic Movement

3 Sets
10 Kettlebell Swings
10 Halos
10 Cossacks

Lift
1-1-1-1-1-1
Snatch

Work up to a heavy single.

Then,
3 Sets
10 Good Mornings
20 Jumping Lunges

JB knows what’s up. Follow in his footsteps.