T3

Announcements

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

Weightlifting

Clean and Jerk (1 x 3 )

WOD – FBCF

Metcon (Time)

Rx+

10 Power Clean and Jerks (115/75 lb.)

10 Alt. Jumping Lunges

200-m KB Front-Rack Carry (32/24kg.)

3 rounds

Rx

10 Power Clean and Jerks (95/65 lb.)

10 Alt. Jumping Lunges

200-m KB Front-Rack Carry(24/16kg)

3 rounds

Fitness

10 Power Clean and Jerks

10 Alt. Lunges

200-m KB Front-Rack Carry

3 rounds