Fall Clean Eating Challenge 2018

CFFW will host a 40 Day Clean Eating Challenge this September to get everyone back on track after all the summer fun!

BodySpec is coming to CFFW on Thursday September 13th and Monday October 29th.

Sign up on the whiteboard at the back of the gym and use code CFFW80 and click Two Scans for $0

BodySpec Overview
BodySpec will be returning to CrossFit Federal Way on 9/13 and 10/29!! BodySpec performs body fat and body composition testing using a truck equipped with a DXA scanner. In a fully-clothed 10 minute scan, you’ll learn more about your body than you’ve ever known. At just $45 per scan, we’re the most affordable DXA scan in the country.
BodySpec brings medical-grade body composition technology, used by professional athletes, to you at an affordable price. Our scanners measure body fat, muscle and bone, not only on a whole-body but also a regional basis. Check out a sample report or our video.
Why scan with BodySpec?
Our scans are comprehensive and individualized snapshots of your body that give you the information you need to:
• Pinpoint the exact impact of a new training or diet plan
• Track progress over time, down to exact muscle and fat changes in different areas of the body
• Optimize your training to suit your body’s specific needs
• Compare your bone density to others like you
• Identify longterm health risks
Our 10-min scan is done fully clothed. Wear your workout clothes. No getting wet and no pinching! Just lie down on our scanner and relax!
How to Sign Up
1. Schedule a scan appointment here:
9/13/2018: https://www.bodyspec.com/scan-me/crossfit_federal_way/2018-09-13
10/29/2018: https://www.bodyspec.com/scan-me/crossfit_federal_way/2018-10-29
• Simply click on your preferred appointment (green slots are available).
• If you’re a previous client, log in.
• Select your scan package.
• Fill out the account and payment info and then complete your intake form. (If on a shared computer, log yourself out before the next person signs up.)

2. If you need to reschedule, simply log back into www.bodyspec.com anytime 24 hours before your appointment. Cancel your appointment and make another at your convenience.
3. On scan day, the BodySpec truck arrives. You show up for your appointment wearing clothes with no metal (workout clothes work great!)
4. Each client lies down on our scanner for 10 minutes. Afterwards, you’ll receive instructions on how to schedule a remote consultation with BodySpec’s fitness experts so you understand your scan results.
5. Digital PDF copies of these results are uploaded into your account on the BodySpec website for you to access anytime!
6. Price $110 for pre/post scan and entry to the Fall Clean Eating Challenge
or $45 for one time scan.
We have the most competitive prices for this technology…ANYWHERE!
Scan Limitations
The scanner performs a very weak x-ray with radiation exposure equal to that from eating four bananas. We cannot scan pregnant women or individuals over 350 lbs due to scanner restrictions. Also, we ask clients to refrain from wearing metal to ensure accuracy of bone density readings. However, if you have metal that you cannot remove, you can still scan without a problem.
Please email support@bodyspec.com if you have any questions or need help. We look forward to seeing you at the truck!

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Buy in is $110 per person– The money covers the pre and post DXA Scan and the rest goes into the pot for the winners. Give your cash to the trainer or email me to charge your cc on file margi@crossfitfw.com

Winner will be based on total fat loss.

Clean Eating resources:

RP Diet Templates


Email me anytime with any questions you may have margi@crossfitfw.com. Let the clean eating begin!

November Athlete of the Month























1. Name – Susan Greenside

2. Age – 35

3. Where did you grow up? – I was Born in Florida, moved around the East Coast, but ended up in Washington and I am proud to call Western Washington my home.

4. What do you do for a living? – I have a little hair salon in Tacoma.

5. Do you have any children? Names? Ages? – I have two boys, Sebastian is 14 and Joseph is 7.

6. If money wasn’t an object what would your profession be? – Money or calories?! If calories weren’t an issue I’d be a professional wine taster! But really, I love what I do so maybe just have a larger salon with more stylists so I could be more of a mentor to them.

7. Where is the most interesting place you’ve ever traveled? – Coos Bay…I just can’t believe people live there…Oh, there was a haunted cave in South Carolina I visited when I was a kid that was pretty creepy. (Could have just been the stories the tour guy was telling us, or was it…..)

8. Tell us something about you we might not already know. – I would love to live on a farm with chickens, goats and other animals, so I tried to create a tiny urban farm in my backyard and have a handful of chickens and a little veggie garden 🙂

9. Do you have any hidden talents? – I can make money disappear. I can also swim and drink beer at the same time without getting a single drop of water in it.

10. When did you become a member at Crossfit Federal Way? – April of 2015

11. When did you realize Crossfit is right for you? – When I could start to feel my abs!

12. What is your favorite WOD/movement? – Opening the FitAid door, because that means I’m done! Back Squats are really my favorite, it makes me feel really strong and they are great for building my rear end 😉

13. What is your least favorite WOD/movement? – BOX JUMPS because I’m only 5 feet tall. :/

14. What is one thing you have done at CFFW that you thought you’d never do? – Actually be able to lift heavy weights. Before doing crossfit when I would watch people lift that barbell with all that weight on it, it looked so daunting! I never thought I would be able to do anything like that.

15. What advice would you give to someone just getting started with Crossfit? – To focus on yourself and not what others around you are doing. Every day is a different day so do the best you can do today.

16. What are your goals? – To have a big round sexy butt like Margi!!!

17. Fill in the blank (one word)

I eat…….food?

I do……..allthethings

I like…….wine

I am…….awesome!

18. Anything else you’d like to add? CFFW has really changed my life. When I started in April I was 25lbs heavier and I couldn’t make it around the buildings for the 400m run without stopping to walk. Crossfit has been an amazing for me, the feeling of accomplishment it gives me is so motivating for every aspect of my life.

Fall Clean Eating Challenge

CFFW will host a 30 Day Clean Eating Challenge this fall to get everyone back on track.

The challenge will run from Monday September 14th to Wednesday October 14th.

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Sign up on the whiteboard at the back of the gym.

Buy in is $20 per person. Give your cash to the trainer or email me to charge your cc on file margi@crossfitfw.com

Each participant must take a before and after picture and email the pictures to info@crossfitfw.com. Pictures must be taken in a sports bras and shorts or a swimsuit for ladies and just shorts for the men.

The top male and female will split the prize money. Winners will be based on total pounds lost and most improved before & after picture.

Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at margi@crossfitfw.com. Let the clean eating begin!


Sarah’s 90 Day Transformation



















This is me after 90 days of crossfit. I took the first picture after my intro class. I feel like it’s a noticeable difference. I have lost 8 lbs on the scale, but I think the number isn’t the best way to describe what has changed. (I wish I had taken measurements but I didn’t.) I’m probably as toned as I was when I finished Basic training and I’m stronger than I’ve ever been. It feels great! My son is about 36 lbs (an empty barbell I tell myself) and most people think he’s really heavy. I used to; but now he doesn’t feel so bad – I can even throw him up into the air. He loves that I can do that since no one else does.

I started crossfit to get stronger for my running but have since stopped running to focus on crossfit. I used to cry to my husband that I couldn’t lose weight, despite running 3-4 days a week, 8 miles on Saturday, 60 miles a month. I was eating pretty well and couldn’t get to looking how I wanted. The baby weight was stuck.
I lost 3 lbs my first week of OnRamp. Now I fit into my jeans I wore when I got married. And I feel like a newlywed!

I go to class 3-4 times a week and run 1-2 times a month. I still run as fast as I did last year despite not running regularly. I eat fairly clean but mostly only avoid sugar and wheat because it works for me. (Basically I can get away with grains and dairy so I eat them…)
I climbed the rope last week for the first time in my life and I’m doing a scaled competition in August for fun to test my skills. I’m really excited! Crossfit makes me feel amazing. I am still really new at this and I have a long way to go but I can’t wait to take the journey. I appreciate all of the coaching and encouragement I get every time I come in. Keep lifting!!!

Testimonial: Jake Butler

Lead, Inspire, and Motivate…

These are 3 words that I consider to be my mantra as to how I live my life.  A year and a half ago, these words did not mean nearly as much to me as they do now.  This is my story how CrossFit Federal Way changed my life not only physically, but also made me mentally stronger, grow in my professional career, and overall improved my quality of life.

I remember it quite vividly.  It was the Saturday before Christmas 2012 when I made the decision to see what this CrossFit mumbo jumbo was all about.  Prior to CrossFit, I felt like I had a decent foundation of physical fitness.  I had a membership at the local gym, I went 5 days a week, and I felt like I pushed myself more than most others.  In a nutshell, I could bench press a lot (I think), I did preacher curls a lot, and that leg press machine…well I could stack on twelve 45-pound plates and thought I was a badass.  I heard about this CrossFit phenomenon and for about a year I tried to convince myself why it was just a fad filled with a bunch of juiced up muscle-heads.


Check out the stud below pre-CrossFit.  Now how attractive is this guy?  That’s me trying to consume a 2 ½ pound multi-cheeseburger with ½ a pound of bacon, grilled cheese sandwiches as buns, and 2 pounds of Jo Jo’s.  Again, this is myself being completely honest with myself before attempting CrossFit.  Complete honesty sucks sometimes. IMG_0007


I remember driving to the box at the old location.  The garage was open; I approached to see what was going on, and I remember thinking “Holy Crap!  What the hell is this madness going on here?” Derek, owner/trainer of the gym, was pushing up a ridiculous amount of weight, raging like a madman (he’s very loud), and pushing his body to limits I was not familiar or comfortable with.  Keely, another coach, had weights above her head in some squat position doing some sort of Jedi-Knight moves. Keep in mind, most of the women here are almost half my size and I was intimidated.  I felt like I just walked into a personal training room for the 300 Spartans.

I was literally about to walk back to my car when Eric approached me and said “Hey!  How’s it going?  You wanna work out?”  My response, “Uhhhh, yeah sure?”  Obviously, he could see the look of fear on my face and assured me that he wants to make sure that I have fun.  After a brief introduction of various body movements he put me through a simple workout plan known as Cindy.  Cindy is 5 pull-ups, 10 pushups,  and 15 air-squats.  Repeat this sequence for as many rounds as possible for 10 minutes.  Simple enough…10 minutes later, I am lying on my ass gasping for air and completely humbled after a ten-minute workout.  I soon find out that this workout normally goes for 20 minutes with different variations added to the mix.  I was humbled, I was addicted, I signed up.

Over the next 18 months at CrossFit Federal Way, I have achieved the most significant gains that I felt were nearly impossible to attain.  Before, I weighed in at 215 pounds, I was asthmatic (smoking and bad diet highly attributed to this), I was severely uncoordinated, and my only sense of comfort was through beer, pizza, and appetizers (see above).  I was always motivated, but I seemed to make excuses regarding my overall physical appearance and level of fitness.  The reality was I did not have proper direction, and I was not inspired to improve my physical self.  CrossFit Federal Way changed that.  So where am I at now?

To begin with, I weigh in at 178 pounds, which is close to a 40-pound weight loss.  My dead lift has more than doubled boasting a 365 pound 1 Rep Max, and I clean and jerk more than my body weight.  50 pull-ups in a workout are no longer intimidating, and for the first time in my life I have man hands.  Yes!  I finally have man hands!


I would say my most significant gains that I am most proud of are within my metabolic conditioning and endurance.  I most recently ran a mile in 6:39.  Keep in mind that was followed by other lifts, handstand push-ups, and whatever crazy ninja moves these coaches have helped me achieve.  I can do muscle-ups!  It took me 9 months to get my first muscle-up on the rings, and let me tell you there is no greater feeling than to accomplish this feat in front of a class where everyone is watching you and cheering you on.  Thanks to Corey for getting this on video for me. Screen Shot 2014-05-08 at 7.37.34 AM

So how was I able to completely change my attitude on fitness and lead a more positive life?  It’s everything a true CrossFit gym prides itself to be.  Awesome trainers.  An amazing community and support system.  And everyone at the Federal Way Box consistently has helped lead, inspire, and motivate me to better myself on a daily basis.  Whether it’s the on-going competition in improving my score on the whiteboard or posting a new PR, the people at Crossfit FW helped me achieve what I did not believe my body was capable of.

Not only does this apply to my own fitness goals, but it easily translates to my professional goals as well.  The mentality I have achieved through CrossFit Federal Way has helped me motivate employees to achieve goals they may not have believed to be possible to attain.  I have achieved leadership positions within my company and train and motivate others to better themselves as individuals.

Hands down, the coaches at Crossfit FW are awesome!  Thanks to Amy for always harping me in my early days on pull-ups and dinging me for ROM.  I can do LOTS of pull-ups now even with a 25 pound weighted vest.  Margi has helped me improve my snatch technique by helping me NOT think about it too much.  James is a freak of nature and can jump out of a pool.  Shannon 1 and 2 and Keely are so efficient in their WODS it’s disgusting.  Derek has cool hair and is probably the strongest dude I know.  And Eric who has forever instilled proper technique in keeping your weight in your heels, maintaining a neutral back, and loading your hamstrings when performing a proper dead lift.  On a side note, I can only hope to one day have as many perfectly coordinated outfits as him.  Thanks to all the other trainers whom I may not have mentioned, but everyone at this box has improved my life for the better 24 hour locksmith near me.

This is where I am at now:

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