Plank Holder

Announcements

Thanksgiving schedule – Box closed Thursday Nov. 23rd, Friday Nov 24th will only have the following, 530am, 430, 530pm, Nov 25th No Sat 9am Class

Secret Santa Monday Nov 27th thru Friday Dec 8th. Sign up sheet will be out soon.

12 Days of Christmas WOD Saturday Dec 2nd. 9am

Annual Firefird Christmas Party and Chili potluck! Sat Dec 9th – 630 pm

HOLIDAY SCHEDULE

DEC 25TH – CLOSED

DEC 26TH THRU DEC 29TH – 9:00 AM & 530 PM CLASSES ONLY

DEC 30TH THRU DEC 1ST – CLOSED

Firebird CrossFit – All Levels

Weightlifting

Bench Press (3 x 5)

WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

10 Alt. Pistols

12 Ring Dips

In what is left of 2 min., perform:

AMRAP Double-unders

5 rounds

Rx

14 Air Squats

10 Ring Dips

In what is left of 2 min., perform:

AMRAP Double-unders

5 rounds

Fitness

12 Air Squats

12 Box Dips / Tricep Dips

In what is left of 2 min., perform:

AMRAP Single Unders

5 rounds