Thursday

Announcements

Saturday September 23 Ropes Course Flagstaff. Sunday September 24 Horton Springs hike. No Classes. Please join us for one or both events. If you can’t make it, use your fitness to try a new sport, or play a game!

Firebird CrossFit – All Levels

Weightlifting

Floor Press (1 x 5)

WOD

Metcon (Time)

Rx+

24 single KB weighted Step Ups (16/12kgs)

12 Ring / Bar Muscle Ups

2 rounds

Rx

24 single KB weighted Step Ups (16/12kgs)

18 Chest to bar pullups / Pullups

2 rounds

Fitness

18 single KB weighted Step Ups

12 seated C2B pullups

2 rounds