2018 Hear we go

 In Workouts of the Day (WODS)

Announcements

Special Holiday Schedule – No classes this week on the following days and times
Tuesday-Friday 9am and Noon
Thursday 530 Pm
Friday 430 Pm
Saturday December 30 – Open Gym
Monday Jan 1st – Gym Closed
Tuesday Jan 2nd – 530 Am

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

Every 5 min. perform:

500m Row / 400m Run

15 Push Presses (135/95 lb.)

4 rounds

Rx

Every 5 min. perform:

500m Row / 400m Run

15 Push Presses (95/65 lb.)

4 rounds

Fitness

Every 5 min. perform:

500m Row / 400m Run

15 Push Presses

4 rounds

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