H2L2F

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

WOD – FBCF

Metcon (Time)

Rx+

10 Hang Power Cleans (185/135 lb.)

10 Ring Muscle-ups

20 Hang Power Cleans (135/95 lb.)

8 Ring Muscle-ups

30 Hang Power Cleans (115/75 lb.)

6 Ring Muscle-ups

40 Hang Power Cleans (95/65 lb.)

4 Ring Muscle-ups

Rx

10 Hang Power Cleans (135/95 lb.)

8 Bar Muscle-ups

20 Hang Power Cleans (115/85 lb.)

6 Bar Muscle-ups

30 Hang Power Cleans (95/65 lb.)

4 Bar Muscle-ups

40 Bar Power Cleans (75/55 lb.)

2 Bar Muscle-ups

Fitness

15 Hang Power Cleans

10 Burpee Jumping Pull-ups

20 Hang Power Cleans

8 Burpee Jumping Pull-ups

25 Hang Power Cleans

6 Burpee Jumping Pull-ups

30 Hang Power Cleans

4 Burpee Jumping Pull-ups