Holiday Homie

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 (AMRAP – Rounds and Reps)

Rx+

4-8-12-16 and so on:

Russian KB Swings (24/16 kg)

KB Sit-ups

KB SDHPs

200-m KB Front Rack Carry between

rounds

AMRAP in 20 min.

Rx

4-8-12-16 and so on:

Russian KB Swings (16/12 kg)

KB Sit-ups

KB SDHPs

200-m KB Front Rack Carry between

rounds

AMRAP in 20 min.

Fitness

4-8-12-16 and so on:

Russian KB Swings

KB Sit-ups

KB SDHPs

200-m KB Front Rack Carry between

rounds

AMRAP in 20 min.