Front Squat 5-5-5-3-3-3-1-1-1 Post your heaviest 5, 3, and 1 Then: Barbell Bent Over Row 5 sets of 10 (building) Front rack Bulgarian split squats 3x 10 ea leg @ 40% of today’s heavy 1


With a 30 minute running clock: 50 tToes to Bar 50 KB Snatch 53/35 100 ABMAT sit-ups 50 KB Snatch 50 Toes to Bar Every 5:00 include 0:00 Run 400m Every time you get back from your run continue where you left off. Score = total number of reps completed of chipper


Strength: 15 minutes to establish a heavy 3 rep Push Jerk Then: 3 rounds for time of: 7 deadlifts @ 315/205 50’ handstand walk 30 alternating pistols


Strength: Thruster Build to a heavy 3 Rep Then: “Jackie” Row 1000m 50 Thrusters 45/35 30 Pull-Ups For time

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, CrossFit Founder Greg Glassman tweeted an inappropriate response to a post by the Institute for Health Metrics and Evaluation at UW.  Many CF Affiliates took a stance against his insensitive tweet and CrossFit Federal Way was among them. We were prepared to make… Read More »A personal message to our CFFW community

CrossFit Gym Owner Writing in notebook

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. I face a new season, a new challenge, becoming an Affiliate owner. It wasn’t getting started that was the hard part. I mean sure, there will be hard moments, days, weeks, months…I fully expect this road to be wrought with all kinds of bumps… Read More »The First Few Steps…