Clockwise from top-left: 1/ Neil 2/Casey 3/Nathan “The Forklift” 4/Champ 5/Jeff 6/Cristina 7/Mike 8/Viki 9/ Leonard

Happy Valentines Day! i luv CrossFit!

Erin’s Caveman Food Cookies sold out by the end of the 6:30 class. I have been told that there will be future shipments! 😀

Today is a “Rest Day”

Your choices are:

Day 1


Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups.

Day 2

For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball

Day 3

Front squat 3-3-3-3-3 reps

We’ll spend 40 minutes working on this WOD. If you’d like to do a little something extra afterwards, the WOD is:

Dirty 30

For Time: 30 Air Squats, 30 Sit-ups, 30 Kettlebell Swings, 30 Box Jump (24/20 in.)s, 30 Wall Balls (20/16), 30 Burpees. Post total time.