Have you met CFHH’s October Member of the Month?

ANNOUNCEMENTS:
1. Hey CFHH girls! Ladies Only Weightlifting Night on Oct 15! CFHH members only. No charge. Space limited. Reserve your spot today!
2. Give yourself the best Christmas present ever: a better snatch, clean and jerk.
This 4 week, 8 class specialized CFHH group program promises:
-block and pause work
-speed drills
-video analysis of lifts
-and homework plans to improve weaknesses
Course is limited to 12 students. All instruction led by USAW certified Coach and CFHH owner, Craig Hysell.
Intermediate and Advanced lifters only. Sign up today. Class starts October 21.

Sweet Quote: “Only passions, great passions can elevate the soul to great things.” -Denis Dedirot

WU: 400m run.
MOB: Shoulders. Hips. Hamstrings.
REVIEW: T2B.
S: Back Squat. 3-3-2-2-1-1. Rest as needed.
C: 4 rounds for time* and reps of:
Max T2B
200m sprint
Rest :60.
*Subtract the 3 minutes of rest time from your score.
Record total reps and time to board
LIII: Knees to triceps
LII: Knees to chest.
LI: Hanging knee raises or 15 situps. 100m run/walk okay.
PWOD MOB: Lax ball in C/S/B/Forearms/Glutes. Hamstrings.

Advanced: None