CrossFit Felix "Team Red Hawk"

CrossFit Felix "Team Red Hawk"

CrossFIt Felix is Belltowns newest CrossFIt. If you are already a CrossFitter, or even if your not, there is always room in our family...

[05/17/17]   WEDNESDAY
“Anaerobic Capacity”
Deadlift 6 x 3 @80-85% all sets

WOD 2017 Master’s Event 3
Shoulder-2-OH 135/95
C2B Pullups

Auxiliary Work
Not for Time
3 sets of 10 Dble DB Bent Over Row
100 Banded Pull aparts
KB Single Legged Deadlift 30 total (15/15)

[05/16/17]   TUESDAY
Grocery List

Starting against wall and gently kicking off and holding free standing
Free standing w/o wall
1 arm against wall
1 arm free standing

50 Toes-2-Bar
40 Front Squats 95/65 FB: 115+/85+
30 Double Unders
800m Run
30 Double Unders
40 Front Racked Lunges
50 Pull-ups

[05/14/17]   MONDAY
“Time vs Task Oriented”

Pause Back Squat
(2 sec pause at bottom) 5 x 4 @ 50% (add if able)

8min AMRAP
2 Ring Dips FB: MUs
4 Push-ups FB: HSPU
8 KB Swings 70/53

Rest 2 mins...

Then do again what you completed, but now for time.

CrossFit Felix Mini Golf Challenge.
30 Golfers on a random Sunday morning :)

Hello CrossFit Felix Family,
This Sunday for the 8:30am and 9:30am classes we are going to be playing a little CrossFit Golf. Should be a lot of fun.

Look forward to seeing you all on Sunday.
I posted your golf score cards below :)

P.S. I've been throwing away your water bottles for months now. Top male and female golfer in both classes get a free Felix Water bottle as the prize...

[05/11/17]   FRIDAY
“Tearing Up Pavement”

HSPU / scale to heavy DB Push Press
Double Unders

800m Run
12 Push Jerks 115/75 FB: 155/105
24 Burpees over the Bar
400m Run
24 Burpees over the Bar
12 Push Jerks
800m Run

[05/11/17]   THURSDAY

Deadlift 4 x 5 reps with 3 sec descent; Start @ 70% and build

Squat Snatch 95/65 FB: 135/95

1 round of Cindy after each completed round of snatches
5 Pull-ups
10 Push-ups
15 Squats

25 Min Time Cap

Note: If you cannot squat snatch, mod with either a power snatch or a power snatch followed by an over head squat.

[05/09/17]   WEDNESDAY
“Chip Off the Old Block”

Every 2 mins for 6 sets:
8 Burpees, then 1 Power Clean + 1 Hang Squat Clean (build over the 6 sets)

10 Squat Cleans 115/85 FB: 155/105
20 Alternating DB Snatch 35/25 FB: 50+/35+
30 Cals ABike / Row
40 Single Arm OH DB Lunges (20 per arm)
50 Double Unders
60 Push Jerks 115/85
50 Double Unders
40 Single Arm OH DB Lunges
30 Cal ABike / Row
20 Alternating DB Snatch
10 Squat Cleans


12 Min EMOM:
Even: 3-6 strict pull-ups
Odd: 3-7 strict ring dips FB: 1-3 strict ring MUs

3 Rounds
24 Box Jumps 24/20”
21 OHS 95/65 FB: 120/80
18 Pull-ups FB: C2B

After the WOD complete:
1K Row for Time

P.S. Just remember, while you're killin this WOD, I'll be in Mexico drinkin my butt off :) See you all in a week.

Side note, It's been a long time since I have had an opportunity to actually take some time off. I want to personally thank the CrossFit Felix team for helping me pick up the slack and allowing me to take off for a little R&R.

Thank you,

[05/07/17]   MONDAY
“Strength Before Beauty”

25 mins to find 1 RM Back Squat

12 Min AMRAP:
20 Burpees
25 Wall Balls 20/14
30 KB Swings 53/35 FB: 70/53

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2211 5th Ave
Seattle, WA

Opening Hours

Monday 4:30pm - 8:30pm
Monday 5am - 1pm
Tuesday 4:30pm - 8:30pm
Tuesday 6am - 1pm
Wednesday 4:30pm - 8:30pm
Wednesday 5am - 1pm
Thursday 4:30pm - 8:30pm
Thursday 6am - 1pm
Friday 4:30pm - 7:30pm
Friday 5am - 1pm
Saturday 8:30am - 12pm
Sunday 8:30am - 12pm
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