We still love celebrating birthdays. Today Gay got a full dose of birthday CrossFit. We always make sure people can indulge in birthday cake if they must. We encourage our members to hint at what they may want to see in their birthday WOD. It doesn’t mean we always listen.=) Here is Gay’s comic e-mail to us.

“Can we do some abs? I could use that. But not runs. And no burpees. No pushups or wall balls either. And no tabatas. Or pullups. Or thrusters w/ weights. Or jump rope. Oh and tuck jumps & tire jumps r ick. And I don’t want to do too many rounds. Heck, maybe we should skip it all & go straight to the beer!”

I agree with the beer part but only after the workout. Happy Birthday Gay, sorry we couldn’t make all your birthday wishes come true.

Workout of the day:

“XSV”
650M Run
24 Tire Jump (24″)
24 Kettlebell Swings (53lbs.-m/35lbs.-f)
24 Knees to Elbows
24 Good Mornings (45lbs.-m/31lbs.-f)
24 Burpees

2 rounds