CrossFit Federal Way

Monday Feb 25th: Strength:  Snatch 1 x 3 WOD: EMOTM – 14 MIN 2 SQUAT CLEANS 155/105 THEN: ODD MINUTES: ME PULL-UPS EVEN MINUTES: ME BURPEES Count Total reps of pull-ups and burpees.              Tuesday Feb 26th: Strength: OH Press 3 x 5 Super set with Chin - ups 3 x 8-10 WOD : 5 RFT 50 Double Unders 10 wall balls 20/14 10 toes to bar 10 box jumps 24/20 Wednesday Feb 278th: Strength: Back Squat 3 x 5  WOD: "Diane" 21 - 15 -9 Deadlifts 225/155 HSPU Thursday Feb 28th: Skill : Double Unders Practice *Score top unbroken set* WOD: 20 Min AMRAP 500m Row 400m Run 100 Double unders Friday March 1st Open 19.2! Saturday: WOD : 100m Run 3 snatch 155/65 3 clean and jerk 155/65 200m run 6 snatch 135/95 6 clean and jerk 135/95 300m run 9 snatch 115/85 9 clean a...

This week we started Onramp classes again at CrossFit Federal Way.  These classes are designed to help folks who have never had experience with CrossFit, as well as those who have, but would like a refresher in the fundamental movements before moving to full scale classes. Our Onramp class is focused on bringing athletes up to speed on what CrossFit considers the 9 Foundational Movements: The Air Squat The Front SQuat The Overhead Squat The Shoulder Press The Push Press The Push Jerk The Deadlift The Sumo Deadlift High Pull The Medicine-Ball Clean In addition to these movements, we will develop skills with kettlebells, rowing, jump rope, running, entry level gymnastics work (pull-ups and/or ring rows, etc) and discuss the intention of our workouts, how to scale, when to rest and how to protect ourselves from injury. Our Onramp / Fundamental classes are currently on Tuesday and Thursday afternoon/evenings, give us a call or send an email for more details and to...

Teams are drafted and ready, counting down the hours till the 2019 CrossFit Open!

Monday - 2/18/19 Strength: Pendlay Row 3 x 8 WOD: Open 16.1 ( Sorta ) AMRAP 20MIN 8 OH  Lunges 95/65 8 Bar Facing Burpees 8 OH  Lunges 95/65 8 Chest 2 Bar pull-ups -modified from walking lunges- Tuesday - 2/19/19 Strength: Bench Press 1RM WOD: 5MIN AMRAP 10 Goblet Squats 53/35 10 Dips rest  2 minutes 5MIN AMRAP 15 Russian KB Swings 53/35 15 Russian Twists rest 2 minutes 5MIN AMRAP 10 KB PUSH PRESS (5EA ARM) 53/35 25 DOUBLE UNDERS *Score total rounds + reps for each AMRAP* Wednesday - 2/20/19 Strength: Front Squat 20 Rep max (approx 60-75%) Wod: 12Min AMRAP 9 SDHP 95/65 7 HSPU 5 T2B Thursday 2/21/19 Skill : max plank hold WOD: 1000m Row 800m Run 500m Row 400m Run 250m Row 200m Run Friday 2/22/19 OPEN 19.1! Saturday *make up from Snowmageddon* Warm up 5 mins pizza game 10 mins WOD movement warm up WOD “The Royal Tenenbaums”  In teams of 3 complete: 100 Deadlifts 135/95 *155/105 80 Ha...

Remember, you only have three days left to register for the Open and be placed on a team. We will be drafting teams this coming Friday, so you will need to be registered for the Open by 5pm this Friday. Don’t miss out on the fun! If you’re on the fence, just do it! You won’t regret it!

***UPDATE 2/11/19 AT 9:30AM*** PLANNING on open gym today at 2pm till regular class time at 3:30pm for anyone wanting to come in for a little extra credit or to lift earlier than usual to get home before the roads ice up. ******************************* As of right now we plan to have normal hours tomorrow but more accumulation is currently happening and remember... Even the governor has declared a state of emergency 😂😂 So right now Rae and I will decide between tonight and 5am if the roads end up too nasty for the 5:30 class. Goal is to be open but safety will come first. Stay warm!

Less than a week before we draft teams for the Open!! Have you you registered??? Don’t miss out on the fun!! You must be registered by 5pm on Friday, February 15th.

Monday 2/11/19 Strength: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS WOD: 5Min AMRAP of 2 Rope Climbs 15 power snatch 75/55 Rest 5 minutes 5 Minute AMRAP 15 Deadlifts 185/135 15 burpees *score rounds + reps* Tuesday 2/12/19 Skill: Rowing form, points of performance, 1000m for form. WOD: "Barbara" 5 Rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air squats **Rest 3 minutes between rounds** Wednesday 2/13/19 Strength: Back squat at 65% of your CFT 3-3-3-3-3-3-3 Rest 1 minute between sets Strict Press at 65% of your CFT 3-3-3-3-3-3-3 Rest 1 minute between sets WOD: 21-15-9-15-21 Reps for time of KB Swings 53/35 Box Jumps 24/20 Thursday 2/14/19 Strength: 1 RM Deadlift pulling from 45lb plates WOD: 42/30 Cal Row 21 C&J 115/75 30/20 Cal Row 15 C&J 115/75 18/10 Cal Row 9 C&J 115/75 For time Friday 2/15/19 Strength: 1 Clean + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk *post heaviest load* ...

Hi Guys, I'm going to call it and close CFFW for tonight. If we end up without snow in Fed Way I apologize in advance! But in the outskirts I'm seeing fast accumulation and I don't want to commit to being open and end up with coaches and athletes stuck at the gym while the roads turn sour! So please enjoy a night off, bundle up for Snowmaggeddon and post your favorite snow wod tonight/tomorrow!!! We will close most likely for the full weekend unless otherwise posted, and see what mother nature gives us Monday!

HI Guys, For the weekend of Friday Feb 8th - Sunday the 10th, and possibly Monday the 11th we need to communicate and watch the news carefully. At this time I am leaning towards closing the gym early on Friday the 8th so we probably won't have any afternoon classes if snow starts to accumulate by 12pm-1pm like the news is forecasting. If we do get good accumulation and are sitting on 3-6" (or 21"+ as some people have said!) then I expect us to be closed on Saturday and Sunday for the normal morning classes as well. If we are, then enjoy your day and love the winter wonderland while it's here! Ryan has recommended a driveway snow shovel wod. One driveway being RX, 3 driveways being RX+! :D Stay tuned.. the coaches and I will update FB, this blog (as fast as I can) and probably instagram as well. But at this moment in time if we really do start to see 2" per hour after 12pm today and get good accumulation I'm leaning towards being closed Friday Afternoon ...

Due to ice on our regular 400m route, we will not be running Nancy tomorrrow. Instead we will be performing... Karen 150 Wall balls (20/14) for time  Extra Credit: Isabel  30 snatches (135/95) for time Strength will remain the same

Kelly is out of town this weekend so we will not be hosting yoga this week. Stay warm and safe, the forecast is for more snow and ice!

... Due to freezing weather and icy conditions. Sorry guys! All other classes should be normal.

Happy Super Bowl Sunday!!! Please try and bring a notebook this week or use the iPads at the gym to log your weights, times, and scores. This is a great practice to get into the habit of using because it allows you to accurately track your progress and PRs. The intent of this week’s programming is to establish some “baselines” in a couple of Crossfit benchmark wods with the goal of retesting these wods in a few months. I’ve also got a tricky surprise up my sleeve for Thursday and no, it’s not burpees :) There will also be some challenges added to Thursday’s WOD and some beefed up weights added to Saturday’s programming, but you have to show up to find out...........

Monday 2/4/19 Strength: Clean Pull + Squat Clean + 2 Jerks Wod Open 16.5 For Time: 21-18-15-12-9-6-3 Thrusters 95/65 Bar facing burpees Tuesday 2/5/19 Strength: 1RM Turkish Get up (both R/L) Wod: "Baseline" 500m Row 40 air squats 30 situps 20 pushups 10 pull ups rest 7 minutes Run 1 mile Wednesday 2/6/19 CROSSFIT TOTAL Thursday 2/7/19 Strength: Handstand Work. (Holds, Walks, and Progressions) Wod 25min AMRAP 50 Double Unders 40 Ball Slams 20/14 30 Box Jump Overs 24/20 20 Toes to Bar 10 Ring Dips 5 Bar Muscle Ups Friday 2/8/19 Strength: Snatch Balance + 2 OH Squats Wod: Nancy 5 RFT 400m Run 15 OH Squats 95/65 Saturday 2/9/19 Pizza Game :D WOD The Royal Tenenbaums - In teams of 3 complete - 100 Deadlifts 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters 135/95 **One member works at a time. EMOTM, all Three Members do 5 burpees. Start with Burpees** 40min time cap ...

Only 20 days left before the 2019 Open begins, which means only 21 days until Friday Night Lights resumes at CrossFit Federal Way!!!! New to CrossFit Federal Way? Not sure if the Open is right for you? Rest assured because the Open is for everyone, whether you’ve just started CrossFit or have been attending classes for years! The Open is the perfect platform for all CrossFitters to come together as a community and see what our bodies and minds are truly capable of in a fun, supportive environment. The cost to register for the Open is $20 and it will be the best $20 you spend this year. Why??? FRIDAY NIGHT LIGHTS!!! CrossFit Federal Way has been hosting FNL for as long as I can remember. It takes place every Friday night during the 5 Fridays of the Open. Everyone who registers will be placed on a team and teams will compete against each other every week. There will be color wars, giveaways, and a DJ spinning your favorite beats at each FNL. You don’t need to be the best athlete to earn ...