2018 Hear we go
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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