WOD, February 14, 2013

Happy Valentines Day

***CrossFit Kids has been canceled for the time being, look for it this summer! Also, we have added open gym to the 11am CrossFit class, you can come in and do the WOD, or work on your weakness and have a trainer there to help, guide and teach you. Talk to Bobbie, Max or Billy about adding it to your membership***

*** SinCity CrossFit West will be open next week! Starting this Wednesday-Saturday, you can go in and hit up a free workout and check it out! for all information check out www.sincitycrossfitwest.com ***

Workout of the Day

“Love Me and Leave Me…”

*In teams of 2 for time…

400m Buddy carry

100 Partner wallballs 20/14

75 Slamball situps 30/20

50 Lateral buddy burpees

400m Waiter/ Farmers carry (plate=45/25, kb= 53/35)

1500m Row/ pull-up bar hang

50 Buddy HSPU

***Movements can be done in any order, but once started, entire movement and all the reps must be finished before moving onto another movement. The Metcon will be sightly different.



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