MONDAY
“In WOD we Trust”
Strength
Back Squat 3 Sets: 6 @ 60%; 3 @ 70%
WOD
12-9-6-9-12
Single Arm OH DB Lunge Steps 35/25
Burpees
Games Style Box Jumps 24/20 FB: 30/24
Strict Ring Rows FB: 4-3-2-3-4 Muscle-ups
Sunday Classes
Hey Felix,
As you all know, we are in the process of starting a new location in an Amazon building here in downtown Seattle. In an effort to supply the best experience possible, I have partnered up with 2 amazing woman that will be helping to launch this new project.
Tomorrow at Felix we will be running two trial classes with the new format. If you are available, I would really appreciate your company for one if not both of the classes. 8:30am and 9:30am. One class will be geared and run with some light weights, and the second as a body weight class. What I am looking for is your full and honest feedback. The good, the bad, and the ... whatever else you got :)
Lastly, if you could do me a solid and like, share, and even comment below, I would really appreciate it. My goal is to fill these two classes up so that we get a true feeling of what a class might be run like. Trying to get my full Felix crew there.
Look forward to seeing you all in class tomorrow,
CrossFit Felix Team
#youbetterworkbitch
Down Payment
FRIDAY
“Down Payment”
Strength
Bent Over Rows 1130 (1 sec pull, 1 sec hold, 3 sec descent, no rest on ground)
5 x 4 reps
WOD
5 Min AMRAP:
800m Run (Scale to 600m if needed)
Max Push Press 95/65 FB: 115/75
Rest 3 min...
5 Min AMRAP
60/50 Cal Row
Max Wall Balls 20/14
Rest 3 min...
5 Min AMRAP
50/40 Cal ABike
Max Alternating DB Snatch 35/25 FB: DB Squat Snatch
Clean Slate
Gymnasty
WEDNESDAY
“Gymnasty”
Stability Drills
2 Sets (any order, rest as needed)
1. Chin Over the Bar Hold 20-60”
2. Dble OH Waiters Walk (KB or DB) down and back gym length
3. 4 TGUs as heavy or awkward as possible
WOD
15-12-9-6-3
Burpee Pull-ups (Scale to Burpees first, then assisted pull-ups 15-15, 12-12...etc)
Goblet Squats 53/35 FB: Alternating Pistols
DB Front Racked Lunges 35/25 (each leg counts as 1 rep)