Wednesday - February 5th, 2014

Its Valentines week at Crossfit and time to share some love!
Next Friday IS Valentines Day, but since we are all "paleo" we can't give out boxed candy hearts anymore! Starting Monday show your love some of your favorite Crossfit Athletes thru little notes. There will be paper provided and write the name of the athlete on the folded portion of the paper and put in the box provided.  You can give as many as you'd like, and they'll be distributed on Valentines Day during skill/strength.  You can sign, compliment, explain your love or leave it from ‘secret admirer’.
Some examples of Crossfit love would be….
25 Air squats….. Love Channing
10 Pull ups… cause your guns make me hot…. Love Channing
Etc… you get the idea.

The Crossfit love will take the place of the skill strength on Friday February 14th(or your next visit to CF).
Share the Crossfit love…so others can feel that 'burning' love on Valentines Day!


Wendler Shoulder Press (or 3-3-3-3-3)

recovery of 10 STRICT pull-ups or 5 WEIGHTED pull-ups (if you have to use a band, obviously, don't do weighted pull-ups)


20' Partner AMRAP

15 HR Pushup (partner holds top of a pushup; hand plank)

15 Push Press (95/65 - bar cannot touch the ground if switching)

15 WallBalls (ball cannot touch the ground)

15 Weighted Situps (45plate/25plate - while partner is lunging with plate (45/25)

*penalty is 5 burpees each if you drop the bar or the ball at any point

Cash Out:

100 Double Unders each

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