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

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.

Workouts for the Week of January 20-January 25, 2020

Monday

Workout of the Day:
Back squat
5-5-3-3-1-1

Post heaviest 5
Post heaviest 3
Post heaviest 1

Then
Tempo squats (3 sec down, 5 sec pause, 3 sec up)
10 x 2 every 90 seconds @50% of today’s 1RM

Tuesday

Workout of the Day:
6 min AMRAP
1 rope climb
10 sumo dl high pulls 95/65
Rest 3 min
6 min AMRAP
5 L-pull-ups
10 deadlifts 225/155
Rest 3 min
6 min AMRAP
10 toes to bar
10 Box jumps

Post rounds and reps for each

Wednesday

Workout of the Day:
Every 2 minutes on the 2 minute (including 0:00)
Run 200m
In the time remaining complete as many burpees as possible

Score is time it takes to accumulate 100 burpees

Thursday

MAKEUP DAY
[Check White Board]
Emom 10 clean and jerk @75%
Then 200m plate carry 45/25 x2
800m sled drag 3/2.

Friday

Workout of the Day:
Establish a heavy split jerk
Then:
“Karen”
150 wall balls for time

Saturday

Workout of the Day:
With a running clock
13 minutes to establish a heavy snatch
Then:

5 handstand push-ups
35 double unders
10 handstand push-ups
35 double unders
15 handstand push-ups
35 double unders

HSPU go up by 5 each round.

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

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

Weekday Mornings
5:30 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
11:00 AM

Gym Closed Noon – 3PM Weekdays

Weekday Afternoons – Evenings
3:30 PM
4:30 PM
5:30 PM
6:30 PM
7:30 PM

Saturdays: 9:00 AM  and 10:00 AM

Sundays: 10:00 AM  to 12:00 PM (Open Gym)

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

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…

Contact CrossFit Federal Way