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...

[02/16/17]   FRIDAY
“Plus Two”

Warm Up:
Spell Your Name, 3, 2, 1, GO...
A: 10 Jumping Jacks
B: 10 Crunches
C: 10 Air Squats
D: 10 Push-Ups
E: 30 Sec Wall Sit
F: 10 Burpees
G: 10 Arm Circles
H: 10 Squats
I: 10 Jumping Jacks
J: 10 Sit-Ups
K: 10 Push-Ups
L: 30 Sec Wall Sit
M: 10 Burpees
N: 10 Jumping Jacks
O: 10 Burpees
P: 10 Arm Circles
Q: 10 Sit-Ups
R: 10 Push-Ups
S: 10 Burpees
T: 10 Air Squats
U: 10 Arm Circles
V: 30 Sec Wall Sit
W: 10 Buprees
X: 10 Jumping Jacks
Y: 10 Sit-Ups
Z: 10 Push-Ups

Core & Stability Work
I. 10 Mins to Build to a Heavy or Awkward Object TGU or Weighted/OH Pistol (DB, KB, Bar)
Ii. Then, 30 for time at one level lighter than the heaviest you finished with.

WOD:
15 Min AMRAP
2 Rounds:
10 Push Press 95/65 FB: 135/95
10 Pullups FB: C2B
10 Butterfly Situps FB: GHD Situps

2 Rounds:
12 Push Press
12 Pullups FB: C2B
12 Butterfly Situps FB: GHD Situps

2 Rounds:
14 Push Press
14 Pullups FB: C2B
14 Butterfly Situps FB: GHD Situps
Continue with pattern until time ends

[02/15/17]   THURSDAY
“Hold Still...then, Move!”

12 Min AMRAP
1 min Top of Pull-up Hold
1 min L-sit Hold
1 min HS hold
1 min Squat hold
(If you cannot perform hold for the entirety of the minute, rest and finish the minute on that hold. Effort is as few “sets” as possible to get through each hold. Cycle through the 4 holds until time expires.)

WOD
12 Min AMRAP
9-7-5
Power Snatch 95/65 FB: 120+/80+
OHS
OH Lunges

[02/14/17]   WEDNESDAY
“Utility Player”

Skill: Death by Rope Climbs
1 in Min 1
2 in Min 2...keep adding 1 climb until you cannot complete that # within the min
If you finish before the 5th minute, continue by subtracting 1 climb/min going back down to 1

WOD
3 Rounds:
27 DB Lunges (Farmer Carry) 35/25 FB: 50/35
21 DB Front Squats
15 Alternating DB Snatches
9 Renegade Rows

Why I love my job. “Stories of the box”
Episode 1: The Red Hawk Squawk

Since it’s Valentine’s Day, I was asked to play Adel during the noon class. The next thing you hear over the radio is..... Hello, it’s me.
Then from the back of the room, little 97lb Erica yells out, “can you play some fuckin angry music up in this place.”

I so love my job :)

[02/13/17]   TUESDAY
“Be My Valentine”

Strength
12 Min EMOM:
Even: 3-5 Strict Pullups FB: Strict C2B
Odd: 3-5 Strict Ring Dips FB: 1-2 Strict Ring MUs

Partner WOD; one person working at a time; alternate partners whenever; must go in order

60 Clean & Jerks 115/75 FB: 135/95
80 Toes-2-Bar
60 KB Snatches 44/26 FB: 53/35
80 Double KB Shoulder-2-OH FB: HSPU
Finish with 300 Double Unders

To kickstart our member appreciation month, next Monday the 20th, CrossFit Felix will be providing a catered breakfast for all the morning athletes. Breakfast will include eggs, hashbrowns, bacon, sausage, pastries, donuts and morning coffee :)

So whether you are planning to WOD in the morning or not, please come join us for a quick bite on your way into work.

I look forward to seeing you all there.
Crossfit Felix Team

CrossFit Felix is proud to present to you our first annual Flip Cup Tournament!

Details:
• Event Date, Saturday March 4th at CrossFit Felix.
• Teams will be made up of 4 competitors. Anyone can be on your team. Friends, family, and co-workers included. So put together your best team.
• 5 Solo Cups per table side. (Note, you must be strategic about who flips twice per round.)
• The first 8 teams to win 2 rounds will be placed in the winner’s bracket. The rest of you newbs will be placed in the loser’s bracket.
• We will only have room for 16 total teams. In order to lock in your spot, you must email us at izzy@crossfitfelix.com with your team name, athlete names, and all t-shirt sizes. Yes, I just said your t-shirt sizes :)

Entrance into the arena:
• All 4 athletes must be present upon entry.
• Everyone must present a valid ID stating that they are 21 years of age or older. NO exceptions to this rule. (I am not trying to spend the night in jail.)
• All athletes must shot gun a beer in under 60 seconds upon entrance. If you cannot accomplish this, you are not qualified to compete and your team will be sent home in shame.
• Entrance fee is $10 per athlete plus one 6 pack of beer per team. Funds will go towards additional beer, cups, and awards.

Check-in is between 6:30pm and 7pm.
Athlete debriefing is at 7pm sharp.
First rounds are at 7:15pm.
The event should take about 2 hours, and then off to the bars for more drinks :) Can’t wait to see you all there.

P.S. Please like and share this post. I would love for an epic first tournament.

[02/12/17]   MONDAY
“Double Down”

Strength: Back Squat 5 x 5 @ 70-75%
Metcon

“Annie”
50-40-30-20-10
Double Unders
Sit-ups
(12 min Cap)

5 Min Rest

“2013 Regionals Event 5”
21-15-9
Deadlift 185/135 FB: 275/185
Games Box Jumps 24/20” FB: 30/24”

[02/10/17]   FRIDAY
"Everybody’s Working for the Weekend”

Strength: 5 Sets:
6 Push Press + 3 Push Jerks
(Build in weight each set)

WOD
15 Min AMRAP

Start with 30 Toes-2 Bar FB: 15/10 Muscle-ups
Then with remaining time,
9 Renegade Rows 30/20 FB: 40/30
15 Over the Box Jumps 24/20
21 Wall Balls 20/14

Videos (show all)

Alayna Lim "CrossFit Felix member of the month"

Location

Price Range

$$

Telephone

Address


2211 5th Ave
Seattle, WA
98121

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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