Big thanks to the gang at Fringe Salon for sponsoring this week’s WLC raffle! Keep up the amazing work WLC’rs! You’ve got a sweet prize coming this week!

1. Hey CFHH girls! Ladies Only Weightlifting Night on Oct 15! CFHH members only. No charge. Space limited. Reserve your spot today!
2. FOUR WEEK OLYMPIC LIFTING COURSE! 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: “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.” -Colin Powell

And because last week’s video was so rad. Here’s another retro tune from my college days:

WU: 400m run.
MOB: Shoulders. Hamstrings.
S: Strict Ring Dips. 4 sets of 10/6.
LI: Sub of choice.
C: AMRAP in 20 minutes of:
Strict pullups 6/3
10 hollow rock
200m run
LIII: Red band only.
LII: Any band. Hollow rock sub of choice.
LI: Ring Rows. 15 leg lifts. 100m run/walk
PWOD MOB: Full body rollout. U/D dog x3

Advanced: Chest to bar.