CrossFit Federal Way

Monday Strength: 1 Rep Max Back Squat Accessory Work: "Durante" 4 Rounds of: 10 Hollow Rock 10 V-Ups 10 Tuck-Ups 10 Second Hollow Hold Tuesday Strength: 10 Min EMOTM 1 Power Snatch + 1 Hang Power Snatch *no more than 80% of 1 RM* WOD: Open 12.1 7Min to complete as many burpees as possible Athletes must jump to a target that is 6 inches above their max reach  with arms extended *score total reps* Wednesday : Happy Birthday Louis! WOD: 60 push press 115/75 50 wallballs 20/14 40 box jumps 24/20 30 Cal Row 20 T2B 10 BMU 20 T2B 30 Cal Row 40 Box Jumps 24/20 50 Wallballs 20/14 60 Push Press 115/75 Thursday Partner WOD: 5 Rounds 400m sled drag 3/2 (45lb plates) 6 cleans (185/125) Partners must switch at the half way point at each sled drag cleans must also be divided evenly per round. Friday Strength: 1 RM Bench Accessory work: Tate Press  3 x 10 DB Roll back 3 x 10 Saturday Deputy Ryan Thompson Hero WOD 3 Rounds = 3 chi...

Monday Strength: Death by back squats @ Bodyweight. 15 Minute Cap Starting with 1 rep and adding 1 rep per minute. Score is total rounds + reps completed RX if bodyweight. WOD: 100KB Swings 53/35 50 Double under penalty every time the KB stops swinging *holding KB in resting position at bottom or top is considered penalty* Tuesday Warm-Up Interval rowing 30 seconds slow / 30 seconds medium / 30 seconds fast 3 rounds Shoulder mobility (main K Starr routine) https://www.youtube.com/watch?v=eveYJP1indI Go over kettlebell armbars for after the wod. https://www.youtube.com/watch?v=CSJufb9LaZw&t=46s Strength: Bench Press 3 x 5 WOD: 200m Run 5 floor press (135/95) 5 barbell rollouts 5 burpees 5 bar muscle ups 3 rounds for time **Cash out = 3 kettlebell armbars on each side ** Wednesday Strength/Skill: 12 Min EMOTM Minutes 1, 4, 7, 10: 1 Rope Climbs Minutes 2, 5, 8, 11, 5 hand stand push-ups Minutes 3, 6, 9, 12: 6 pistol squats (total, alt...

As a fun addition to the website and in keeping with the times, we have added a "pay by Cryptocurrency" option to our website under "Hours and Rates". Currently, you can pay for a 1 month unlimited membership, a drop in, or a 10 visit punch card via Bitcoin, Bitcoin Cash, Etherum, or Litecoin. Visit www.CrossFitFederalWay.com and click on "Hours & Rates". Additionally, I have been asked by some enthusiasts outside of our region about CFFW swag they can order for their own collection. Well here ya go! For $35 (includes shipping to the continental 48 states) you can order your own CrossFit Federal Way trucker cap via cryptocurrency! Buy with Crypto Click here to order your CFFW hat. Typically they are in stock and ship within 2 business days. If we are out of your preferred style please allow 10-12 days for restock. As seen in the picture we have stock on: Blue and grey truckers style with blue embroidery  White w...

Doing Coach Rae's favorite WOD on Friday this week, wish her a Happy Birthday :)

*New Challenge This Week: Most Calories Accumulated Monday-Friday on Assault Bike!! Post your scores on the white board and update them daily* Monday Strength : Overhead Squats 5 x 3, post heaviest set of 3. WOD : 3, 4 Minute Rounds with 2 Minutes of rest First: 2 rounds of 15 Russian KB swings 53/35 5 bar over burpees Then: Max reps of high hang power snatch 65/95 +95/135 / 115/165 *Score total snatch reps* Tuesday Strength : Push Press 3 x 8 WOD 100 pull-ups for time, penalty every time you break 1st break = 50 sit-ups 2nd break = 40 sit-ups 3rd break = 30 sit-ups 2nd break = 20 sit-ups 5th break = 10 sit-ups Then, no more sit-ups. just finish pull-ups as able. Wednesday Skill : Max Height Box Jump WOD : 25 Min AMRAP 30 Seconds on / 30 seconds off 9 Front Squats 15 bar over Burpees 21 Double Unders 15 Box Jumps 9 Cal Row *Score total rounds + reps, working only 30 seconds at a time* RX 185/115 + 205/125 Thursday Strength : ...

By now, you may have noticed the new mats at CrossFit Federal Way, or the mention of new classes coming to the box. Two nights a week after the 6:30 class PM ends, Joshua Randorf, the owner of True North martials arts school will be running classes at CFFW. Below is a little more info regarding Joshua, his experience, and what you can expect from his classes. Visit True North on Facebook , reach out to Josh and book a class! Joshua is a Jiu Jitsu Black Belt under the UFC champion and Hall of Fame inductee, Royce Gracie. He also holds the title of 13th Khan - Kru Yai: Senior Instructor in Muay Thai (United World Muay Thai Association). Since he began training in 1996, he has been involved in all aspects of Fight Science: student; teacher; coach; competitor; fight trainer and Corner-man. Being in the Royce Gracie Network, we are at the forefront of the next evolution in Brazilian Jiu Jitsu (BJJ), a system renowned to be the equivalent of corporeal chess. Royce Gracie Jiu Jitsu i...

*New Challenge This Week!* Most burpees accumulated this week, Monday through Friday total, gets a FitAid or Kill Cliff 10 drink punch card! Track your burpees each day on the white board with a running total to see who can log the most this week!

*New Challenge This Week!* Most burpees accumulated this week, Monday through Friday total, gets a FitAid or Kill Cliff 10 drink punch card! Track your burpees each day on the white board with a running total to see who can log the most this week! Monday Strength Backsquat 5 5 3 3 1 1 WOD DT 5 Rounds For Time 12 Deadlifts 9 Hang Cleans 6 Push Jerks 155/105 Tuesday Strength Bench Press 7 7 5 5 3 3 WOD 21 Front Squats 135/95 50 Sit-Ups 50 Double Unders 15 Front Squats 185/125 30 Sit ups 50 Double Unders 9 Front Squats 205 / 145 15 Sit-ups 50 Double Unders Wednesday Strength 20MIN Snatch Complex 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch *post heaviest load* WOD - 30Min CAP 6Min AMRAP 3-6-9-12-15-ETC HSPU Pull-ups Rest 6 Minutes 6Min AMRAP 21-18-15-12-9-6-3 HSPU Pull-Ups Rest 3 Minutes Row 1000m for time *Score is separate for each AMRAP and Row. Last round completed + reps  / Row time* Thursday Skill Work Handsta...