sign up now! Olympic Weightlifting Technique Seminar: September 22nd

Looking to refine your technique in the snatch and clean and jerk?

Sign up now for CFFW’s first Olympic Weightlifting Technique Seminar on Saturday, September 22nd with Coach Shan O and Jeremy

Who can sign up?
· Anyone! No prior experience is necessary, but you must be an existing member of CFFW.

How many can sign up?
· The first 13 men and 13 women who register, as this is how many of each barbell we have.

What can I expect?
· This two-hour seminar will focus on the snatch and clean and jerk. We’ll go over warm up drills, refine technique, and troubleshoot issues. There will be something for everyone, whether you’re new to the Olympic lifts or have been doing them for years.

When is it?
· Saturday, September 22ndfrom 11:15 AM – 1:15 PM

How much does it cost?
· $50 per person

How do I sign up?
· Throw your name on the whiteboard in the back and talk to Margi about registration next time you see her or email her at margi@crossfitfw.com!

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

Whole9Life

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

BodySpec is coming to CFFW 3/19!

BodySpec will be at Crossfit Federal Way on 3/19/18!!
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 long term 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:
• 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!

Price
We have the most competitive prices for this technology…ANYWHERE!
$45 per 1 scan
$85 per 2 scans
$170 per 4 scans
You can split the 2 scan package with friends or family. Just have one person book both scans under his/her name, and then email support@bodyspec.com with the full name, email address, and appointment time for the second person. We’ll get things transferred over!

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!

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 margi@crossfitfw.com.

Attendance
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?!?

REGISTRATION
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.)  

CF OPEN DROP IN
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.

THE OPEN DRAFT
The Open Draft takes place on Tuesday February 20th at 5pm. YOU MUST SIGN UP AND SELECT CFFW AS YOUR TEAM NO LATER THAN TUESDAY FEB. 20th OR YOU WILL NOT BE PLACED ON A TEAM.

POINTS
+1 Point – Completion: every member of a team that completes an Open workout earns a point. Each athlete that logs their score on crossfitgames.com 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.

JUDGES

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.

TEAM CAPTAINS

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!