Pressy Pressy

Announcements

Get Out Of The Box Event – Saturday May 27th. Piestewa Peak Sunrise Hike. Meet at trailhead and step off at 430 am. Sign up sheet will be out front. **Remember no 9 am class that day**.

Memorial Day Murph Monday May 29th – Early Start (Exact Time TBD) Sign up sheet is out front. Non Members Welcome drop in Fee’s apply. **Depending on turnout might have two heats**

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (3 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

50 Slam Balls (20/15)

50 Goblet Squats (50/35 lb DB)

50 Wall Balls (30/20lb)

Rx

50 D-Ball Slams (20/15)

50 Goblet Squats (35/25 lb DB)

50 Wall Balls (20/14)

Fitness

10 DB-Slams

10 DB- Goblet Squats

10 Wall Balls

4 rounds