We believe that CrossFit can make you better...every day!
Have questions? Please contact us below!
We are located at 33753 9th Ave S, Federal Way, WA 98003
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.
Membership Rates and Class Times
Our Membership Rates
- Unlimited Classes ~ $190/mo
- First Responders/Active Military ~ $150/mo
- Additional Family Members ~ $135/mo
- Teachers/Students ~ $165/mo
- Drop-In/Visiting Athlete ~ $20/ea
- 10 Visit Punch Card ~ $150
- On-Ramp Sessions ~ $190/mo
- 3x a week ~ $165/mo
- 2x a week ~ $150/mo
CrossFit Class Times
Monday – Friday
Morning Group Classes at:
5:30 AM
7:00 AM
then:
Open Gym/Open Format from 8:00 AM – 10 AM
~ Gym Closed from 10 AM – 3:30 PM ~
Afternoon/Evening Sessions at:
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Structured Classes on Saturdays at 9 am-10 am
Sundays: Open Gym [NOT Open Format] from 10 am -12 noon
RSVP using the WodHopper [Link above]
Workouts for March 20th - 25th, 2023
Monday
Strength/Skill: Back Squat
4-sec assent, 1-sec decent
4 12-rep rounds
Post load
then;
10 Minute Beep test of:
8 Wall Balls 20/14
6 Toes to Bar
4 Burpees
Then:
5:00 Max effort Russian KB Swings 53/35
Record Two scores:
Total successful round of beep test & total KB swings
Tuesday
Strength/Skill: Bench Press
1040 (4-sec concentric )
4×12 reps
Post load
then;
2 Rounds of:
: 35-sec work then 25-sec rest
Min 1 Pull-Ups
Min 2 Push-Ups
Min 3 Air Squats
Rest 1 Min
Score = Total Reps
Wednesday
Strength/Skill: Deadlift
1040 (4 second concentric)
4×12 reps
Post load
then;
2 Rounds of:
35-sec work /25-sec rest
Min 1 Pull-Ups
Min 2 Push-Ups
Min 3 Air Squats
Rest 1 Min
Score = Total Reps
Thursday
Make-Up Day
or
Strength/Skill: Strict Press
1040 (4 second concentric)
4×12 reps
Post load
then;
6 Rounds of:
5 Clean + Jerks 135/95
5 Burpee Box Jump Overs 24/20 Rx+ 30/24
For Time
Friday
Strength/Skill: Backsquat
4 Second Concentric
4 x 12 Reps
Post load
then;
5 Rounds of:
2:00 Work / 1:00 Rest
20 Abmat Situps
10 V-Ups
ME Row for calories
Score = # of Cals
Saturday
Our CFFW Coaching Team
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.
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
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