Tuesday
Front Squat 25 minutes to establish a 3RM Then: 15 minute AMRAP of: 10 Wall balls 20/10 2x 20’ shuttle sprint Add 2 shuttle sprints each round Score is reps of wall balls
Blog
Monday
Work Out Of The Day 1RM Overhead press 1RM Push Press 1RM Push Jerk
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
Week 2 At Home WOD Challenge
Odd Object ’Grace’ 30 Clean and Jerks for time Post a video on CFFW Box Talk FB page
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…