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.


NOTE THAT Open Format is not the same as Open Gym!
You can’t just show up and do your own thing if you don't like the workout of the day.

Our Current Hours
Monday - Friday
Classes at:
5:30 AM and 7:00 AM
then:
Open Format from 8:00 AM - 11:30 AM
~ 11:30 AM - 3:00 PM Gym Closed ~
Classes at:
3:00 PM
4:00 PM
5:00 PM
6:00 PM
7:00 PM

Structured Classes on Saturdays at 9am-10am
Sundays: Open Gym [NOT Open Format] from 10am -12noon

If you have questions, please contact us. We will keep you updated on any changes or updates in the CFFW Box Talk FB Group. Ask your coach for more information.

Workouts for September 13th - 18th, 2021

Monday

Strength: Muscle-Ups (Ring or Bar)
1-5 Unbroken Muscle-Ups
**If you do not have Muscle-Ups – ask your coach about a MU progression movement.
then:
21 Back Squats (bodyweight)
7 Rope Climbs
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs
For Time

Tuesday

Strength: Clean & Jerk @ 85%
11 min EMOM
then;
5 Rounds of:
50 Double Unders
50′ Single Arm Overhead Walking Lunges 50/35
For Time

Wednesday

Warm-Up: Junkyard Dog
Strength: Bench Press
9 Sets for load
3-2-2-2-1-1-1-1-1
then:
21-15-9
Deficit Push-Ups 25/10 plate
Kettlebell Swings 53/35
**200m run between each round, end with run
For Time

Thursday

Make-Up Day
or
Strength: Accumulate 5 mins in a Handstand
AMRAP 20
Calorie Row 20/15
10 Dumbbell Turkish Get-Ups 50/35

Friday

Strength: Snatch @ 85%
11min EMOM
then,
AMRAP 10
5 Snatches 155/105
10 Toes to Bar

Saturday

Partner Workout, one athlete works at a time (minus burpees)
40 Deadlifts 225/155
20 Synchro Bar Facing Burpees
30 Deadlifts 275/205
20 Synchro Bar Facing Burpees
20 Deadlifts 315/225
Immediately into:
20 Clean and Jerks 135/95
50 Pull-Ups
20 Clean and Jerks 135/95
40 Chest to Bar Pull-Ups
20 Clean and Jerks 135/95
30 Ring Muscle Ups
For time or 35 min time cap

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.

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

Megan

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

As per the Washington State ‘Roadmap to Recovery’ CFFW Is open to indoor workouts.

Refer to our explanation about Open Format vs. Scheduled classes at the top of this page.

Monday – Friday
Morning Classes at:
5:30 AM
7:00 AM
then:
Open Format from 8:00 AM – 11:30 AM
~ Gym Closed from 11:30 AM – 3:00 PM ~
Afternoon/Evening Classes at:
3:00 PM
4:00 PM
5:00 PM
6:00 PM
7:00 PM
Structured Classes on Saturdays at 9 am-10 am
Sundays: Open Gym [NOT Open Format] from 10am -12 noon
RSVP using the WodHopper [Link above]

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