WOD 12/14/10

Jake WODs

crossfit, fitness, gym, richmond, rva, burpees, girls
Today’s WOD:


5 Pull-Ups
10 Push-Ups
15 Squats

Last completed on 08/10/10.

Advanced WOD:


1000M Row
50 Thrusters (45#)
30 Pull-Ups

Last completed on 09/29/10.

A couple of announcements and other important things:

“Schadenfreude” sweatshirts are available for order. If you are interested in getting one, take a look at the example on the desk at the gym and scribble your name down on the paper next to it with the size you want. They are $35 each and for pre-order only! Coincidentally, they were inspired by the lovely lady doing burpees in our photo today.

Bring a friend day is tomorrow at CFRVA. You are all walking advertisements for CrossFit and what it has done for you. I’ve heard it even cures high blood pressure! Give your friends the gift of CrossFit this holiday season so that their lives can be better too. More friends also means that I’ll have an Element’s class to teach in January. Yay!

Some knucklehead (probably Jake) called it “lose a friend day” on the whiteboard in the guy’s bathroom. Almost more appropriate, don’t you think?

Lastly, we know that today’s workout is a tough one, so take care of your hands. Ripped hands are a debilitating injury and it affects your training for days at a time. Think about it.

Stay frosty.