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.

WU: 3 rounds with a barbell of:
5 good mornings
5 shoulder presses
5 deadlifts
MOB: Shoulders. Hips.
REVIEW: Deadlift. Push Press. Pistol.
S: Deadlift. 3-3-2-2-1-1. Rest as needed. 2 second pause on ground between reps on the triples and doubles.
C: 3 rounds for reps and time of:
Max Push Presses 135/95
35 Situps
10 pistols (alternating legs)
Record total time and total volume on push presses to board.
LIII: Pistol sub of choice
LII: 115/75. Pistol sub of choice.
LI: Weight of choice. 20 situps. 10 squats.
PWOD MOB: Couch stretch. Figure Four stretch. Stretch Shoulders.

Advanced: None.