Repeats
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 (10 Rounds for time)
Rx+ / Rx
Perform every 90 sec. (each round is 3 min
10 Back Squats (115/75 lb.)(95/65)
Run 100 m
Rest what is left of 90 seconds, then
15 Slam Balls (20/15 lb.)
Run 100 m
Rest what is left of 90 seconds, repeat for 5 round = 15 min
Fitness
Perform every 90 sec
7 Back Squats
Run 100 m
Rest what is left of 90 seconds, then
10 Slam Balls
Run 100 m
Rest what is left of 90 seconds, repeat for 5 rounds = 15 min