Crossfit Team Series

The 2017 CrossFit Team Series, presented by Compex. 

To register a team, click here

If you haven’t heard, the Team Series is a pairs competition this year, featuring male, female, and mixed pair teams. It starts September 20 and ends October 2.

Workouts will be released online each Wednesday, and scores will be due the following Monday. You can perform the workouts in front of a judge at a CrossFit affiliate, or film your performances from anywhere you choose. Each workout will come in two versions: Rx’d and Scaled.

Week 1: Wednesday, September 20 – Monday, September 25
Week 2: Wednesday, September 27 – Monday, October 2

For more information on the CrossFit Team Series, please check out the website at If you still have questions, please contact
– CrossFit

Olympic Weightlifting Class!


Are you drawn to Olympic weightlifting? Do you find yourself daydreaming about your clean and jerk and snatch? Do you love WODs with a barbell focus?

If you answered yes to the questions above, get pumped because later this year, CrossFit Federal Way will offer an Olympic Weightlifting Technique Class!

CFFW’s Olympic Weightlifting Technique Class will be held on Wednesday evenings beginning at the end of August. This 90-minute class will focus on the snatch, clean and jerk, squat, and other technical aspects of weightlifting.

Your coach, Shannon O’Neal, is a USA Weightlifting (USAW) Sports Performance Coach and a CrossFit Level 1 Trainer. Shannon started coaching CrossFit in 2014 and obtained her USAW Sports Performance Coach certification in 2015. Her personal focus now is solely on weightlifting, but she still dabbles in WODs every now and again.
If you are interested in participating in this class, check out the details below and contact Shannon ( and/or Margi ( with questions.

The Details
• Class Day/Time: Every Wednesday (August 30th – November 15th) from 7 PM to 8:30 PM

• Eligible Participants: Existing members of CrossFit Federal Way who have had a minimum of 12 months of CrossFit experience

• Class Size: Class will be limited to 12 participants
-The first 12 eligible individuals to sign up for the class (via e-mail to and will be guaranteed a spot
-Registration for the class will begin on Monday, July 31, 2017

•Cost: $50 per month + tax ($165 total for the three-month duration) in addition to existing CFFW membership fee. Membership for the class will be charged in full at the time of registration and is non-refundable

Kettlebell Clinic with Dr. Anthony Aamodt

Dr. Anthony Aamodt and Dr. Cami Stastny from NW Sports Rehab are coming to CFFW to host a Russian kettlebell class. This is a great opportunity to improve your swing.

Topics of focus:
The hip hinge
Proper body positioning
Breathing techniques for explosive power during the swing
Sumo kettlebell deadlift
Two arm Russian kettlebell swing
Single arm swing
Finale: using the swing for practical application for other forms of training

Saturday May 20th
$25 per person
Space is limited! Sign up on the back whiteboard at the gym or email to secure your spot.

2017 Crossfit Open…Register Now!

The 2017 Reebok Crossfit Open starts on Thursday February 23th, 2017. 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 (I’m not either!), 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.

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


+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.


Corey Dill
Jake Butler
Morgan Chaput
Marci Magarrell

Team will be chosen at 5pm on Tuesday 2/22. As soon as the captains have drafted their teams, I will post the teams on our website.
Register online now and let’s start this party!

Upcoming Clean Eating Challenge Details

CFFW will host a 60 Day Clean Eating Challenge this January to get everyone back on track.

Monday January 9th to Friday March 10th. Sign up on the whiteboard at the back of the gym.

January 9th from 6am-8pmHydrostatic Dunk Tank aka The Fat Truck will be at CFFW to get pre-challenge numbers. Wear a bathing suit, bring a towel. I will put the sign up sheets on the front counter as soon as I receive them in the mail.

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

Nutrition Prep with Margi, Nicole, and Shan O on January 7th at 11am- Join us at the gym for free nutrition prep. We will review the main diet choices and discuss which option best fits your lifestyle.

Buy in is $100 per person– The money covers the pre and post dunk tank 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

The top two winners will split the prize money. Winners will be based on total fat loss and lean muscle gain.

Clean Eating resources:


Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at Let the clean eating begin!