In Workouts of the Day (WODS)


Hey Firebirds! Just a quick update on our schedule for the Friday after Thanksgiving. We will have 3 classes that day 5:30am, 9am and 6:30pm. Also we will be closed on Thanksgiving day. Hope everyone has a safe and happy Thanksgiving!

Firebird CrossFit – All Levels


Weighted Step-ups (2 2 2 2 )

Barbell Weighted Step Ups 20 inch box / Less then 20 inch box


Metcon (Time)


400m Farmers carry 32/24 / 24/16

*5 Burpees for every time you put the KB down
burpees completed after the farmer carry!

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