We believe that CrossFit can make you better...every day!

King County continues in Phase 2:
To be in compliance with the Washington State mandate
we ask our athletes to wear a mask when arriving and exiting the facility.


We are socially distanced for our workouts
and are abiding by the standards of handwashing and equipment cleaning.

Classes will have a 300 sq ft limit per athlete cap. That is = to 10 athletes per session

Sign up for class times through WodHopper [use link above] You must reserve your spot in class. If you discover that you cannot make that class - please un-RSVP as soon as possible so someone else can use it.

For Our Current CrossFit Class SCHEDULE - see below
Kids room can now be scheduled
You will need to RSVP for the kid's room in advance just like a class.
Please see the rules when you book the room - these will strictly adhered to. Any questions, please call.

Shower Room is currently closed.

Note: there will be NO COMMUNITY CHALK BUCKETS - please bring your own chalk


Check our Box Talk page on Facebook for more details. Contact us if you have any questions.

Daily Workouts for October 26th - 31st, 2020

Monday:

Strength: Backsquat
5@ 75%
3@ 85%
1+@95%

Then: 9 Minute Amrap
30/20 cal buy-in assault Bike


30 Double Unders
20 Goblet Squats 53/35
30 Double Unders
20 Kettlebell Swings

Score is total rounds and reps

Tuesday:

OPEN 20.4

For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes

Wednesday:

Strength: Overhead Press

Warmup:
5@ 40%
5@ 50%
3@ 60%


Working sets:
5@ 75%
3@ 85%
1+ @ 95%

Then:
Tabata =
20 seconds on, 10 seconds off
for 8 rounds

Tabata Push-Ups
Tabata Sit-Ups
Tabata Pull-Up
Tabata Hollow Rock

Score is total number of reps

Thursday: 

12 minute EMOM @ 60%
1 Power Snatch
1 Snatch Balance

Then:
25 minutes bike or row for distance

* every 3 minutes: 10-second sprint

Friday:

Strength: Deadlift
5@40%
5@50%
3@60%

Working sets:
5@75%
3@85%
1+ @ 95%

Then:
“Christine”

500m Row
12 Deadlifts @ bodyweight
21 Box Jumps 24/20

3 rounds for time

*compare to February 25th

Saturday:

This is a partner wod 🙂👻

36 snatch 95/65
Run 400m
10 rope climbs
30 snatch 135/95
Run 400m
8 rope climbs
24 snatch 155/105
Run 400m
6 rope climbs
18 snatch 185/125
Run 400m
4 rope climbs
12 snatch 205/135
Run400m
2 Rope climbs

One athlete works at a time

Runs are done together

For time, 40-minute cap

*on your 400m run there will be “monsters” that you must avoid, if tagged by a monster you are forced to finish your 400m run backwards. 🙂

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

** In compliance with the Washington State Governor’s order in regards to COVID-19, CFFW is operating with limited class times and limited class sizes.  Be sure to check and follow our protocols for social distancing, facility usage while in class, and cleaning protocols now in place.

You have to register for your spot in class – 7 spots per session available [use the WodHopper link above]

Weekday Mornings

5:30 AM – 7:00 AM – 8:00 AM – 9:00AM – 10:00 AM

Gym Closed 11 AM – 3 PM Weekdays

Weekday Afternoons – Evenings

3:00 PM – 4:00 PM – 5:00 PM – 6:00PM – 7:00 PM

Saturdays: 9:00 AM – 10:00 AM – 11:00 AM

Sundays: Open Gym Sessions 10 AM & 11 AM (5 athlete limit per session – must register on WodHopper)

Note: Always check our website and social channels for possible events that may impact our normal hours.

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

Our Blog

Statement Regarding The Future of CFFW

A personal message to our CFFW community

CrossFit Federal Way Community; I wanted to take a moment to update everyone on some recent issues that impact our gym community. As you are aware, in June,…

The First Few Steps…

Many say the first step is the hardest, that just getting started may be the toughest part of doing something, anything! For me, I beg to differ.…

Contact CrossFit Federal Way