Athlete Profile….Meet Jess!

Name – Jess Nelson
Age – 40
Where did you grow up? – Born in Minneapolis, grew up in ND, CO, and Bellingham / Ferndale WA
What do you do for a living? Air Force Reserves – 21 years so far; I am a Master Sergeant (E-7). My core job is to repair avionics systems on C-130 and C17 aircraft; but right now I am the Unit Fitness Program Manager for my squadron. For my full-time job I am a Systems Administrator for the 911 center that covers most of South King County (including CFFW) for the last 6 years.
Do you have any children? Names? Ages? I have a daughter named Emme, and a step-son named Logan, both are 17 years old and on track to graduate from Stadium High School next year.
If money wasn’t an object what would your profession be? – If I could get paid to travel the world and Crossfit, that would be awesome!
Where is the most interesting place you’ve ever traveled? – Antarctica
Tell us something about you we might not already know. – I am an NRA Certified Level 1 Rifle coach, and I help coach junior athletes (age 10-18) at two different clubs in Western Washington. Both of the rifle clubs that I am an assistant coach for, qualified a team to compete at Nationals in Ohio at the end of June!
Do you have any hidden talents? – If I do, they’re still hidden!
When did you become a member at Crossfit Federal Way? – February 2017
When did you realize Crossfit is right for you? – After 5 minutes into the free Sat. on-ramp class!
What is your favorite WOD/movement? I’m a fan of the “heavy” lifts like front / back squat and bench press. I never really did weight lifting at any point of my younger life, and now I feel like I’m making up for that and I enjoy working on my overall strength.
What is your least favorite WOD/movement? Squat snatch / squat clean. For some reason I have a serious mental aversion to dropping under that bar.
What is one thing you have done at CFFW that you thought you’d never do? Only one??? I never thought I’d be able do pull-ups or climb a rope. There’s a lot of Crossfit movements that I thought I’d never be able to do when I started, but now I know I’m capable of any movement; even if I haven’t mastered them yet.
What advice would you give to someone just getting started with Crossfit? Give yourself time to improve. It’s going to be hard, and it’s going to hurt (in a good way). Don’t push so hard that you injure yourself in an attempt to get stronger or faster. Most importantly, trust the coaches! They want the same thing you want; to help you increase your strength / speed / fitness.
What are your goals? I have a lot of Crossfit Goals! Right now my biggest goals are strength related. I want to lift my body weight over my head and I want to be able to bench press my body weight. There are also some really complicated movements that I still need a lot of training on, including muscle-ups and handstand walks.
Fill in the blank (one word)
I eat…….PROTEIN!
I do……..push myself
I like…….competition
I am…….fitter

CF Open 18.1 Team Results

18.1 is in the books and what a week it was! Friday Night Lights was a success and we are hoping 18.2 is a little shorter so we can move through heats with more ease. I’m thrilled that everyone completed 18.1 AND posted their score. I think that’s a first for CFFW. I’m also quite pleased to see all of the newcomers in the scaled division. Great job! Did I mention that Khloe is in 1st place in the West Coast Region and 3rd worldwide?!?!?!? So excited to watch her crush the teen division. Alright let’s get down to the nitty gritty.

Men’s Rx
1. Ronny 383 (Black) +5
2. Jeremy 344 (Blue) +4
3. Paul M. 326 (Pink) +3
4. Michael 320 (Green) +2
5. Scott T. 304 (Blue) +1

Women’s Rx
1. Khloe 376 (Green) +5
2. Leona 345 (Green) +4
3. Marci 319 (Black) +3
4. Amber 306 (Blue) +2
5. Danielle 303 (Black) +1

Men’s Scaled
1. Ryan C. 317 (Pink) +5
2. Kenny 306 (Pink) +4
3. Riley 289 (Black) +3
4. Gus 288 (Green) +1
4. Len 288 (Blue) +1

Women’s Scaled
1. Diana 343 (Black) +5
2. Millie 322 (Blue) +4
3. Sam T. 321 (Pink) +3
4. Megan H. (Pink) +2
5. Tracey 307 (Green) +1

All teams receive 15 points for athlete completion of 18.1 and 15 points for posting scores for a total of 30 points.

Judge’s Course
Black +4
Blue +2
Green +3
Pink +4
This is a list of judge’s course certificates I received via email or hard copy at the gym. If you completed the course but didn’t to submit it to me, you can use it towards 18.2. Email judge’s course certificates to

Black and Green tied with 14 members each
Black +2.5
Green +2.5

Week 1 overall Team Standings
(1) (53.5) Black
(2) (51) Pink
(3) (48.5) Green
(4) (44) Blue

Can’t wait for 18.2!!!

Remember to register for the 2018 Crossfit Open now! Team draft is TOMORROW!!!

The 2018 Reebok Crossfit Open starts on Thursday February 22nd, 2018. Just like last year, CFFW will host Friday Night Lights. Friday Night Lights is basically an open gym on Friday evenings to get together with your team and perform the Open workout of the week, hours are 3:30-7:30pm.

Although many CFFWers have already registered for the open, some of you still have reservations. I want to reassure you that this is ALL ABOUT FUN!!! The focus of the CFFW Open is to bond together as a community, push ourselves a little harder than we normally would, and have tons of fun. You will not hold your team back, it doesn’t matter if you’re not the best athlete in the gym, there are plenty of ways to earn points for your team and a top score is only one of them (see point values below). This event is going to be a blast and if you don’t sign up you’re going to be very sad to be left out of all the festivities. We will not be doing costumes this year. We will do color wars instead. Each team captain will pick a team color and your team will wear the chosen color to Friday Night Lights. Did I mention we have a DJ every week and a Taco Truck on the last night of the Crossfit Open?!?

Register here, and CHOOSE CROSSFIT FEDERAL WAY AS YOUR TEAM. (We cannot add you to the team, you must select your team from your athlete page.)  

Non-members are welcome to drop in and complete any or all of the open wods at CFFW. Drop in price is $20 per visit or $50 for all five open workouts. $50 must be prepaid online before the open begins. $20 drop in fees can also be paid online. Click here to prepay and complete waiver online.


+1 Point – Completion: every member of a team that completes an Open workout earns a point. Each athlete that logs their score on each week earns one point. Maximum two points per athlete per workout.

+1 Point – Top 5 Rx division- Every male AND female member who places among the Top 5 at CFFW for each workout gets extra points for their team. Top male and female overall = 5 pts. each to their team score, 2nd place overall = 4 pts, 3rd place overall = 3 pts, 4th place overall = 2 pts, 5th place overall = 1 pt.

+1 Point – Top 3 scaled division- Every male AND female member who places among the Top 3 in the scaled division at CFFW for each workout gets extra points for their team. Top male and female overall = 3 pts. each to their team score, 2nd place overall = 2 pts, 3rd place overall = 1 pt.

+5 Points (team) – Attendance: CFFW will host “Friday Night Lights”. The team with the most athletes present to complete the open wods on Friday nights each week will receive 5 bonus points. Friday nights will be open gym in the pm 3:30-7:30, with most of the action taking place 5-7:30pm.

+1 Point- Each team will earn an extra point for each team member that completes the online judges course (link below). The more judges we have the smoother the heats will run. Maximum one point per person.


Every athlete needs a judge to count for them. Judges must complete the judges course online. The more judges we have the smoother the heats will run. If you’re interested in being a judge, complete the course online and bring your certificate of completion to the gym.


Jose Gueco
Jake Butler
Morgan Chaput
Sam Turrell

Team will be chosen at 5pm on Tuesday 2/20. As soon as the captains have drafted their teams, I will post the teams on our website.
Register online now!

Olympic Weightlifting Class 11/15

Curious what some of your fellow CFFWers have been doing every Wednesday evening for the past three months?

This Wednesday, 11/15, all CFFW members are invited to come watch our Olympic Weightlifting Technique Class members go for max lifts in both the snatch and clean and jerk. We’ll do this in a different format than a normal max out session, so it will be fun to watch and our lifters will no doubt benefit from some cheering!

These folks have been working extremely hard to improve their technique over the last 12 weeks and coming to hype them up is a great opportunity for you to see how far they’ve come and to give you and idea of whether you might like to be a part of our next cycle (early 2018).

Class is from 7:00 – 8:30 PM and you are welcome to hang out for all or part of it.

Information on our next Olympic Weightlifting Technique Class cycle to come.

Athlete of the Month…meet Helen!

Name: Helen Belay
Age : 43
Where did you grow up? I was born in Ethiopia and raised in California.
What do you do for living? Nursing
Do you have any children? None
If money wasn’t the object what would your professional be?  Traveling each continent and visiting different CrossFit gyms.
Where is the most interesting place you’ve ever traveled? Europe
Tell us something about you we might not already know.  I Love elderly people , I love to help them out a lot.
Do you have a hidden talent?  Not really
When did you become a member at CrossFit Federal way? Summer 2016
When did your realize CrossFit is right for you?  My first WOD
What is your favorite WOD/ movement?  Except Snatch I love everything.
What is your least favorite WOD/ movement? Snatch
What is one thing you have done at CFFW that you thought you’d never do? I thought I would never be able to do an overhead squat, not even with the bar.
What advice would you give to someone just getting started with CrossFit?  There is nothing you cannot do, do it little by little, practice and ask  lot of question the coaches. In time it gets better and you can get addicted to it.
What are your goals? To do one rope climb,  pull-up, and handstand push up
What is your favorite cheat meal? Bread
Fill in the blank
I eat  vegetables
I do   CrossFit
I like  running
I am determined