Clean & Jerk: 2-2-2-2 Then… Complete Partner AMRAP in 15 minutes 10 Deadlifts, 275/205 20 HSPU 30 Box Jumps, 24/20 *Rope Climb Ladder: Add 1 rope climb to the end of each around                         Coach Jenny, Nikki and Kim will all be lifting Saturday Dec 13 at the American Open USA Weightlifting Competition! Location: Washington Hilton (1919 Connecticut Ave NW, Washington, DC 20009  Read more

Back Squat 3-3-3 Then: 600 Meter Run 50 Double Unders 50 Kettle Bell Swings 50 Air Squats 400 Meter Run 30 Double Unders 30 KettleBell Swings 30 Air Squats 200 Meter Run 10 Double Unders 10 Kettle Bell Swings 10 Air squats Post Loads and Times to Zen and Comments:  Read more

Skill WOD: 10 Minutes of Handstand Walk Practice Then… 3 Rounds: 15 min cap 7 Power Snatches, 155/103 14 Burpees over bar 21 OH Walking Lunges, 45/25 Then.. Tabata Front Planks: 8 rounds of 20 seconds of work, 10 seconds of rest HAPPY BIRTHDAY TO JON-PAUL!        Read more

In observance of Veteran’s Day: Hammer 5 Rounds 5 Power Cleans 135/93 10 Front Squats 5 Jerks 20 Pull-ups Rest exactly 2 Minutes between each round   U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.Read more

TEST: 1 RM Bench Press Then.. 8 Min AMRAP 20 Double Unders Kb Snatch Ladder (2-4-6-8-10……) , 70/53 Nice Job to all the CFWC athletes this weekend!Read more