All Levels – Thu, Nov 16
Announcements
Thanksgiving schedule – Box closed Thursday Nov. 23rd, Friday Nov 24th will only have the following, 530am, 430, 530pm, Nov 25th No Sat 9am Class
Secret Santa Monday Nov 27th thru Friday Dec 8th. Sign up sheet will be out soon.
12 Days of Christmas WOD Saturday Dec 2nd. 9am
Annual Firefird Christmas Party and Chili potluck! Sat Dec 9th – 630 pm
HOLIDAY SCHEDULE
DEC 25TH – CLOSED
DEC 26TH THRU DEC 29TH – 9:00 AM & 530 PM CLASSES ONLY
DEC 30TH THRU DEC 1ST – CLOSED
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (3 x 3 )
WOD – FBCF
Metcon (Time)
Rx+
50 Double-unders
25 MB Hip Extensions (30/20 lb.)
25 MB Thrusters
4 rounds
Rx
25 Double-unders
25 MB Hip Extensions (20/14 lb.)
25 MB Thrusters
4 rounds
Fitness
70 Single-unders
25 KB Swings
25 MB Thrusters
4 rounds