ménage à trois
Announcements
Halloween WOD and Party! Friday Oct 27th (WOD Starts at 630 PM) Prize for Best Male and Female Costume! Main Dish Provided. Sign up sheet for sides and sweets, and if your attending! Family members and friends welcome. We will stay as long as you want! RSVP ASAP!
Oct 28th 7am – Think outside the box Saturday hike to Browns Peak. Meet at Firebird. Goal is be back by 2-3 pm.
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
3 Rnds Cindy
5 Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats (95/65lbs)
1 Rnd Eva
800m Run
30 KB Swings (32/24kgs)
30 Pullups
Rx
3 Rnds Cindy
5 Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats (75/55lbs)
1 Rnd Eva
800m Run
30 KB Swings (24/16kgs)
30 Pullups
Fitness
3 Rnds Cindy
5 Jumping Pullups
10 Pushups
15 Air Squats
2 Rnds Nancy
400m Run
15 OH Squats
1 Rnd Eva
800m Run
20 KB Swings
30 Jumping Pullups