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Strength/Skill: 1 Front Squat @ 85% 15 Minute EMOM Post Load then; 5 Rounds of: 2:00 work / 1:00 Rest 20 Wall Balls 20/14 In Time Remaining: ME Calorie Row Score = Total Calories


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Strength/Skill: Bench Press You have 20 Minutes to: 5×5 * building Post heaviest successful load then; Part A: 10 Minute AMRAP of: 10 Power Cleans 135/95 40 Double-unders Part B: 50 Toes to Bar 2 Scores: Rounds + Reps/ time for Toes to Bar Do Part A, Then Part B, part B starts at 10:01 on the clock


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Strength/Skill: 1 Snatch @ 85% 15 Minute EMOM Post load then; 3 Rounds of: 4 Minute AMRAP of 5 Handstand Push-ups 10 Deadlifts 225/155 15 Box Jump Overs 24”/20” Rest 1 Minute between rounds * in order to RX you must improve your score on each round, pace accordingly.

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…