In Workouts of the Day (WODS)


Memorial Day Murph, Monday May 28th! 9am. There will be a Level of Murph for Everyone. BYO Meat/Beer barbecue to follow. We will be doing a Murph Shirt so look for the order sheet. We will also have a Murph sign up.

Firebird CrossFit – All Levels

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Heavy Nancy (Time)


400m Run

15 OH Squats (135/95lbs)

5 Rounds


400m Run

15 OH Squats (115/75lbs)

5 Rounds

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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