We will be hosting The MURPH Challenge on Memorial Day starting at 9am. Open to the public! Sign up at the front desk or contact us with questions.

Blackbird CrossFit – WOD

Shoulder Press (3 x 3 x 3 x 3 x 3)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Beginners: 2 Rounds

-Scale weight as needed

-Substitute Sumo Deadlift high-pull with Kettlebell swings

Warm-up 9 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


PVC Pass Throughs

Pizza delivery game