Announcements
New classes start this week! We will now have a 5pm class/open gym Monday-Friday. P.A.C.E.R. @ 6pm on Mondays & Wednesdays, Barbell Club @ 6pm on Tuesdays & Thursdays.
Blackbird CrossFit – CrossFit
Kip Skill Work
Metcon (Time)
50 Lunges
25 Chest-to-bar pull-ups
50 Box jumps, 24″/20″
25 Double Unders
50 Back extensions
25 Ring Dips
50 Knees-to-elbows
25 Wall-ball 20#/14#
50 Sit-ups
BEG: Metcon (Time)
20 Lunges
20 Pull-ups
20 Box jumps
20 Jump Ropes
20 Supermans
20 Dips
20 Knees-to-elbows or knee raises
20 Wall-balls
20 Sit-ups
WU: Warm-up (No Measure)
Bike 0.8 miles
Sampson stretch 15 Lunges
10 Ring Rows or Pull-ups
10 Air Squats
10 Supermans or Back Extensions
10 GHD or ABMAT Sit-ups
10 Dips
10 Goblet Squats
PVC Passthroughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra