In Workouts of the Day (WODS)


Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!

Firebird CrossFit – All Levels


40’s (Time)


1km Row

40 KB Swing (24/16kgs)

40 Air Squats

40 Ring Pushups

40 Wall ball (20/14lbs)

40 Box Jumps (24/20)

800 meter run

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