Ice Ice Baby!

Announcements

We are moving!!!! Moving day WOD(help Move) Saturday Feb 25th. 8 am until were done! Please come and help. Many hands make light work! Drinks and food provided!

Firebird CrossFit – All Levels

Weightlifting

Tempo Back Squat 1,3,X,1 (3 3 3 )

Tempo Back Squat

Ring Dips (5 sets, max dips up to 10)

Bar dips (5 rounds max reps up to 10. )

5 rounds max reps up to 10.