Feeks workout

Feeks Crossfit Workout

Overview of Feeks Workout

Feeks is a CrossFit workout named after U.S. Marine Corps Sergeant Joshua Desforges, who was killed in Afghanistan in May 2010. The workout was created in his honor and is often performed on Memorial Day. The workout involves a combination of cardio and weightlifting exercises and is considered a high-intensity workout. The workout is designed to challenge the body and mind, and it is a great way to honor the memory of a fallen hero.

Feeks Workout Description

Feeks: Workout description

  • 800-meter run
  • 20 deadlifts (225 pounds for men, 155 pounds for women)
  • 30 box jumps (24 inches for men, 20 inches for women)
  • 40 kettlebell swings (1.5 pood for men, 1 pood for women)
  • 50 wall balls (20-pound ball for men, 14-pound ball for women)
  • 800-meter run

The workout is timed, and the goal is to complete it as quickly as possible. The recommended weights and heights for the box jumps are challenging, so it is important to scale the workout if necessary.

Feeks Variations and Scaling Options

Feeks variations and scaling options

  • Reduce the weight of the deadlifts, kettlebell swings, or wall balls
  • Reduce the height of the box jumps
  • Reduce the number of reps for each exercise
  • Substitute the 800-meter runs with a shorter distance

It is important to scale the workout appropriately to avoid injury and ensure that the workout is challenging but still doable.

Feeks Workout Tips and Strategies

Feeks workout tips and strategies

  • Pace yourself during the first 800-meter run to conserve energy for the rest of the workout
  • Break up the deadlifts, box jumps, and kettlebell swings into manageable sets to avoid burnout
  • Use your hips to generate power during the kettlebell swings
  • Keep your chest up and your core engaged during the wall balls
  • Take short breaks between exercises to catch your breath and recover
  • Cool down with a light jog or walk after the workout to prevent muscle soreness

Feeks Athlete Performance

Feeks athlete performance

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes


The Feeks workout is a challenging and intense workout that is designed to honor the memory of a fallen hero. It is a great way to challenge yourself both physically and mentally, and it can be scaled to accommodate different fitness levels. Remember to pace yourself, use proper form, and scale the workout as needed to ensure a safe and effective workout.