Congrats to our Craig Pryor for his performance at the NZ Masters comp on the weekend. Craig was part of a joint CFNZ/RCF09 team that came 2nd in the Rx division.
Ok, public holidays are all over for a while, it's back to a full week unfortunately...... but that means a full week of great workouts! We have Girl Friday (postponed due to Waitangi) and we're also providing a scaled option with the very first CrossFit.com workout EVER to be published.
On Saturday, it's a Valentines Day Partner workout. It's not a couples thing, just a regular partner workout - BUT, if you bring a partner in with you (just a friend is fine, doesn't have to be a romantic one.....), and make sure they have fun, we'll shout you coffee......
Front Squats 5 x 5, building
Strict Pullups (band assist) 5 x 5
15 Russian swings
1 Wall walk
AMRAP in 15mins
3 Back Squats + 6-15 CTB
15 KB Swings 24/16kg
1 Rope climb