The Grooners!

Announcements

Halloween WOD and Party! Friday Oct 27th (WOD Starts at 630 PM) Prize for Best Male and Female Costume! Main Dish Provided. Sign up sheet for sides and sweets, and if your attending! Family members and friends welcome. We will stay as long as you want! RSVP ASAP!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

500m Row / 400m Run

20 Wall Ball (30/20lbs)

40 Groiners

AMRAP 15min

Rx

500m Row / 400m Run

20 Wall Ball (20/14lbs)

40 Groiners

AMRAP 15min

Fitness

500m Row / 400m Run

15 Wall Ball

30 Groiners

AMRAP 15min