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Announcements

Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

90sec ring pushup hold

40 db step ups (db’s by side) (50/35lbs)(24/20″)

30 wall ball (20/14lbs)

9 box 360’s

1min Bar L-sit hold

30 db step ups (db’s by side)

20 wall ball

6 box 360’s

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

3 box 360’s

Rx

90sec ring pushup hold

40 db step ups (db’s by side) (35/20lbs)(24/20″)

30 wall ball (20/14lbs)

9 box 360’s

1min Bar Chair Sit Hold

30 db step ups (db’s by side)

20 wall ball

6 box 360’s

30sec ring pushup hold

20 db step ups (db’s by side)

10 wall ball

3 box 360’s

Fitness

90sec plank hold

30 walking lunges

20 wall ball

6 Plate 360’s

1min hollow rock hold

20 walking lunges

10 wall ball

4 Plate 360’s

30sec plank hold

10 walking lunges

5 wall ball

2 Plate 360’s