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Valentine’s Day Massacre - CrossFit Competition

Valentine’s Day Massacre - CrossFit Competition

Join Coach's Cole and Todd at the upcoming Valentine’s Day Massacre Competition at BK Fit. 

Date: Sat, Feb 4th
Time: 8am-5pm
Location:  BK Fit (78 Emerson Place, Brooklyn)
Format: Two Person Teams
Workouts: Four


We will be working with athletes leading up to the competition to get them ready for the big day. We will go over training strategy leading up to the event. We will review what to expect the day of the competition along with best practices. Best of all we will run you though practice workouts so you can get a feel of what to expect competition day. 

We will also be creating special t-shirts for the event, these will be provided to athletes at no cost. 

Day Of The Event
Coach Cole will be competing and Coach Todd will be floating between workouts to coach athlete teams. 

This is a great opportunity for first time competitors and experienced competitors that enjoy the experience training with others for an event. 

Next Steps
Email a copy of your registration to and we will follow up with next steps. If you have questions, email Coach Cole at


Teams of 2
One a 4 min clock for each athlete:
500m Row

In remaining time, AMRAP
2 Snatches Comp Weight:
4 Bar Facing Burpees

“Franken Fran”
Teams of 2
30 Double Unders
10 Thrusters
10 Pull Ups

Partition reps as desired

Teams of 2
Time Cap: 15 Min

70 Wallballs
20 Cleans
70 Wallballs
16 Cleans
70 Wallballs 
12 Cleans


8 Rounds For Time:
12 Toes To Bar
9 Single Dumbbell Snatch 
6 Double Dumbbell Step Ups 
3 Double Dumbbell Devils Press
*Alternate Full Rounds

Time Cap: 12 Min

Weights, Movements Standards and more are found in the link above. 

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