Running Bear

Announcements

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

Heavy Chief (Weight)

Rx

Max rounds in 3 minutes of:

3 Squat Cleans

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Fitness

Max rounds in 3 minutes of:

3 Power Cleans

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles