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Announcements

One class only on July 4th, 9 am! Wear your patriotic Garb!

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (5 x 1 )

Weightlifting Fitness:

Back Squat (5 x 3 )

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Sit Ups

1-2-3-4-5-6-7-8-9-10

Back Squats (95/65 lb.)