“A short list of my favorite words: home, free & cheers! Not necessarily in that order“

CrossFit is a way to start your birthday celebration and there are other ways to finish it.

Lots of Birthday workouts lined up for the week, but we can’t forget to bless the coaches with the same level of respect as our members. Thus I was fortunate to find a list of workouts titled, “Unfavorable”(junk) that Josh would not want to see show up in a WOD. Well of course we had to use it.

“Josh by Golly”

650m Run

30 Wall Ball(m-20lbs to 10’/f-12lbs to 10′ or 16lbs to 9′)

650m Run

30 Tire Jumps(m-24″/f-20″)

400m Run

20 Wall Ball

400m Run

20 Tire Jumps

200m Run

10 Wall Ball

200m Run

10 Tire Jumps

30 minute cap