Red October

Announcements

Veterans Day, Friday November 10th. 9 am WOD Only – Make a Note!

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

WOD – FBCF

Metcon (Time)

Rx+

400-m KB/DB Farmers Carry (24/16 kg.)(50/35lb.)

30 Parallette Pass-throughs

3 rounds

*Every time you put the KB/DBs down, perform 10 Russian KB Swings before starting again.

Rx

400-m KB/DB Farmers Carry (16/12 kg.)(35/25lb.)

25 Parallette Pass-throughs

3 rounds

*Every time you put the KB/DBs down, perform 10 Russian KB Swings before starting again.

Fitness

400-m KB/DB Farmers Carry

25 Kick-backs

3 rounds

*Every time you put the KB/DB’s down, perform 10 Russian KB Swings before starting again.
*Yes you will be using one KB and One DB for this workout. Each person will have one KB, and one DB