Jack in the box!

 In Workouts of the Day (WODS)

Announcements

Christmas Party Sign up deadline is Dec 4th
Firebird Christmas Party Sat Dec 9th, 6 PM

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

400m Run

10/20 Strict / Kipping HSPU

40 Box Jumps (20 in.)

400m Run

5/15 Strict / Kipping HSPU

30 Box Jumps

400m Run

Rx

400m Run

30 HSPU

40 Box Jumps (20 in.)

400m Run

20 HSPU

30 Box Jumps

400m Run

Fitness

400m Run

20/10 Push-ups / Tricep Dips

40 Step-ups

200m Run

10/10 Push-ups / Tricep Dips

30 Step-ups

400m Run

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