In accordance with Washington State's ‘Roadmap to Recovery’
CFFW Is open for indoor workouts.

1: Limit of max capacity at 50%
2: Masks are required when entering and exiting the building.
3: Athletes' attendance is by appointment only. We will still require athletes to RSVP for their classes.


We are operating with a mix of structured class times and open format to best meet the needs of our members. Our schedule times are listed below.


Reminder: "What is an open format?" That means during specific open gym hours, you can show up at the time you RSVP’d for and there will be a coach available, a warmup will be on the board and the workout of the day. You will get warmed up and a coach will start a heat for the workout as folks are ready.

NOTE THAT Open Format is not the same as Open Gym!
You can’t just show up and do your own thing if you don't like the workout of the day.

Our Current Hours in Phase 3
Monday - Friday
Classes at:
5:30 AM and 7:00 AM
then:
Open Format from 8:00 AM - 11:30 AM
~ 11:30 AM - 3:00 PM Gym Closed ~
Classes at:
3:00 PM
4:00 PM
5:00 PM
6:00 PM
7:00 PM

Structured Classes on Saturdays at 9am-10am
Sundays: Open Gym [NOT Open Format] from 10am -12noon
RSVP using the WodHopper [Link above]

RSVPing for class: To meet the state guideline of appointment only we will still require athletes to RSVP.

If you have questions, please contact us. We will keep you updated on any changes or updates in the CFFW Box Talk FB Group. Ask your coach for more information.

Workouts for June 14th- 19th, 2021

Monday

Wave Backsquats @ 90% of 1RM
1 Set every 2 minutes for 18 minutes:

5 @ 75%
3 @ 80%
1 @ 85%
5@ 80%
3 @ 85%
1 @ 90%
5@ 85%
3@ 90%
1 @ 95%

Then:
5 rounds for time of:

10 Ground to Overhead 95/65
10 Toes to Bar

Tuesday

“Mary”

5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

How many rounds can you complete in 20 minutes?

Wednesday

Complex:
EMOM 10

1 Deadlift
1 Hang Clean
1 Push Jerk

Building across
Post heaviest load
Then:

“DT”
5 rounds for time of:
12 Deadlifts
9 Hang Cleans
6 Push Jerks

155/105

Thursday

Make-Up Day
or spent time
with Wave Bench Press @ 90% of 1RM

(See Monday’s back squats for reps and percentages)

Friday

EMOM I0

Complex
1 Snatch Deadlift + 1 Snatch Pull
*building, post heaviest load

Then:
Row 1500m
5 Rope Climbs
Run 800m
4 Rope Climbs
Row 1000m
3 rope Climbs
Run 400m
2 Rope Climbs
Row 500m
1 Rope Climb

For time

Saturday

30-minute AMRAP of

3 Rounds:
3 squat clean and jerks 135/95
6 toes to bar
12 cal row/bike

Immediately into
3 Rounds:
3 Squat Clean and Jerks 155/105
6 toes to bar
12 cal row/bike
Etc…..
* every time you complete three rounds, add weight to the bar and start from the top.

Progression
135/95
155/105
185/125
205/135
215/145
225/155

What is CrossFit?

At CrossFit Federal Way, we embrace the 10 Essentials of Fitness as expressed at the core of CrossFit, Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Our daily workouts are programmed to reflect these and offer our community a well rounded approach to health and fitness.

“CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.” – From CrossFit.com

We focus on building
A Strong community.

We Coach CrossFit Fundamentals

We coach you to be successful with CrossFit - so we focus on standards to help you reach your fitness goals.

We Believe Fitness Should Be Fun

Workouts should be fun as well as effective - the best way to experience that is with an introductory session to learn more.

We Teach You How to Use the Tools

Learning new things will help you get better and become more efficient with your workouts. That's a win-win!

We Speak Healthy Eating

We love conversations about how you can link your nutrition with your fitness goals. Ask us for more information.

Our CFFW Coaching team.

Jamie - Head Coach

CF-L1

Jeremy

CF-L1

Rae

CF-L1

Eliott - Owner

CF L2

Ian

CF-L1

Jake

CF-L1

Megan

CF-L1

Gunner

Gym Dog

Membership Rates and Class Times

Membership Monthly Rates

  • Unlimited Classes ~ $165/mo
  • First Responders/Active Military ~ $125/mo
  • Additional Family Members ~ $110/mo
  • Student ~ $140/mo
  • Drop-In/Visiting Athlete ~ $20/ea
  • 10 Visit Punch Card ~ $150
  • On-Ramp Sessions ~ $165/mo (ask for details)

CrossFit Class Times

As per the Washington State ‘Roadmap to Recovery’ CFFW Is open to indoor workouts.

Refer to our explanation about Open Format vs. Scheduled classes at the top of this page.

Monday – Friday
Morning Classes at:
5:30 AM
7:00 AM
then:
Open Format from 8:00 AM – 11:30 AM
~ Gym Closed from 11:30 AM – 3:00 PM ~
Afternoon/Evening Classes at:
3:00 PM
4:00 PM
5:00 PM
6:00 PM
7:00 PM
Structured Classes on Saturdays at 9 am-10 am
Sundays: Open Gym [NOT Open Format] from 10am -12 noon
RSVP using the WodHopper [Link above]

What our members have to say...

I have been training Crossfit for 3+ years and CFFW is a huge reason why I’ve been able to sustain it!

They have created a very inviting and accepting environment of trainers and members which can seemingly be the most intimidating part of getting started. So much of enjoying Crossfit goes beyond the results (which you will see). It’s about feeling comfortable and welcome at a box as your undertake something new and foreign.  Set those fears aside and stop by CFFW; it will be the best decision of your life!

Sky W.

Pacific, WA