Julian 81
Announcements
State Mandated Temporary Gym Closer In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.
Firebird CrossFit – All Levels
WOD – FBCF
DB Fran (Time)
Rx+
21-15-9
DB Thrusters (50/35 lb.)
Chest-to-bar Pull-ups
Rx
21-15-9
DB Thrusters (35/25 lb.)
Chest-to-bar Pull-ups
Fitness
21-15-9
Single-arm DB Thrusters
Inverted Rows
WOD – Home Gym
Metcon (AMRAP – Reps)
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
WOD- Bodyweight Home
Metcon (AMRAP – Reps)
3 Rounds 1:00 Minute at Each Station:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest
Recent Posts
