Wilkes’ Weightlifting Olympic Lifting Seminar
Sign up, sign up!
November 1st
Spend a day with Coach Chris Wilkes and sons practicing and learning the Snatch and Clean & Jerk.
For more info and registration, go to:

Abby, Zach, and Daniel hit yesterday’s 1 round FGB hard.
A huge welcome to Abby.  She joins the CFW cadre of instructors bringing with her
an extensive CrossFit, athletic, and training background, including owning CrossFit Olympia ( and D1 soccer.  Stand by for a more formal welcome and Abby’s
bio posted under our list of instructors.
CrossFit:  "Helen"
3 rounds for time of
400m run
21 kettlebell swings (24kg)
12 pull up 

Weightlifting:  Class at 7pm


0 thoughts on “Posted: 10/21/2009

  1. ilario says:

    Abby, Welcome aboard! Zach, Daniel and Sensei: You guys clobbered it yesterday!
    Daniel thanks for sticking around to hollar my laziness up on that box! Josh, you were a great "rabbit" but I could not keep up, and my brother: RNG. You always motivate me bro, thanks for sticking around! Looks like us golden oldies should have done it twice after all!

  2. Kate says:

    CFW FAMILY: Jenn & I are hosting a breast cancer awareness night at her Prima Day Spa this Friday at 6pm. Her staff will be offering discounted services and I will be displaying some of the newest mary kay product! Portion of proceeds going to breast cancer research. Come enjoy a night of papmpering with us for a great cause 🙂

  3. Sensei says:

    Some pretty awesome times on the board for helen! Zach and Caleb beating her down with 7:41 and 7:44! WOW!

  4. Noelle says:

    CFW – Can't wait to get back in there.. I have NOT disappeared – just have come down with yes, the swiney flu.. and no, I'm not joking. The best part is, the nurse there told me to make sure I'm drinking lots of water – and taking in electrolytes – like popsicles! Then she ended with "Just take some candy around with you and cook you some pineapple pizza tonight, ok?" …SERIOUSLY? How screwed up has America become?! I have swine flu and you're telling me to fill my body with corn syrup?!

    Would love to support the breast cancer awareness night! If I'm feeling better I'm there!

  5. Em says:

    Abby..welcome!! Look forward to meeting you in the very near future. CFW, hate that I have not been able to participate as much recently, doctor's orders. Hopefully, in the next 2wks, I will be able to atleast do some modified WODs…until then, continue to be the beasts that I know you are!! Way to go all with Helen and FGB the other day, I'm jealous!!

  6. ilario says:

    DC! Great to see you on the board bro. Stay safe! you are missed. Feel better Noelle. Zach/Caleb- what was your standard on the pull up? chin or c-2-b? Sensei, What was your time and Daniel's?-2010 baby!

  7. abby says:

    Thanks for all the kind words…the CFW family is amazing and Iam having a blast already! i look forward to meeting more of you! It was extremely hard to leave "my" box in Olympia and all my peeps but I was immediately welcomed and felt comfortable here and that is a tribute to CFW as a whole! so you all F'IN ROCK! abby