Hot Tamale!
Announcements
Nutrition Challenge Jan 9th-Feb 4th! Sign up now!
Firebird CrossFit – All Levels
Weightlifting
Weighted Ring Dip ( 3 – 3 – 3 – 3 – 3 )
Weighted Ring Dip
Weighted Bar Dip (3 3 3 3 3 )
WOD
Metcon (AMRAP – Reps)
5 x 30sec KB Heel Taps efforts
30sec Rest in between
RX+ use an orange Kettle Bell, RX use a blue,
Recent Posts