Happy New Year!
Announcements
Special Holiday Schedule – No classes this week on the following days and times
Tuesday-Friday 9am and Noon
Thursday 530 Pm
Friday 430 Pm
Saturday December 30 – Open Gym
Monday Jan 1st – Gym Closed
Tuesday Jan 2nd – 530 Am
Firebird CrossFit – All Levels
WOD
Metcon (Time)
40-30-20-10
Mountain Climbers
Pushups
Air Squats
Happy New Year! Were closed so here is a workout you can do at home with your families!
Warmup (10-15 mins)
(5min) Run to the end of your street and back. Or, run for about 5min.
(5min)
10 air squats
10 burpees
3 rounds
(5min)
Do some mobility on your hips
Couch stretch or pigeon pose
Workout Prep & Workout (15 mins)
(10-15min) Perform workout!
Warm Down (5 mins)
Take a walk
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