ménage à trois

 In Workouts of the Day (WODS)

Announcements

Halloween WOD and Party! Friday Oct 27th (WOD Starts at 630 PM) Prize for Best Male and Female Costume! Main Dish Provided. Sign up sheet for sides and sweets, and if your attending! Family members and friends welcome. We will stay as long as you want! RSVP ASAP!
Oct 28th 7am – Think outside the box Saturday hike to Browns Peak. Meet at Firebird. Goal is be back by 2-3 pm.

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

3 Rnds Cindy

5 Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats (95/65lbs)

1 Rnd Eva

800m Run

30 KB Swings (32/24kgs)

30 Pullups

Rx

3 Rnds Cindy

5 Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats (75/55lbs)

1 Rnd Eva

800m Run

30 KB Swings (24/16kgs)

30 Pullups

Fitness

3 Rnds Cindy

5 Jumping Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats

1 Rnd Eva

800m Run

20 KB Swings

30 Jumping Pullups

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