Thursday

Announcements

Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (3 3 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

7 shoulder to overhead (135/95lbs)

25 double unders

AMRAP 9min

Rx

7 shoulder to overhead (95/65lbs)

25 double unders

AMRAP 9min

Fitness

7 shoulder to overhead

25 speed steps

AMRAP 9min