Workout of the Day — No. 140

Anniversary workout! Warm-up: partner 400m relay runs, then 2 rounds of 15 med-ball cleans and 10 burpees, followed by some quality shoulder prep. Yes, the anniversary burpees are non-negotiable.

Partner Metcon: In 20 minutes, accumulate as many rounds as possible of 14 wall balls (20/14), 14 box jumps (24/20), and 14 calorie rows, alternating full rounds with your partner while one of you holds a plate overhead (45/25). The overhead hold is the tax; the rounds are the celebration.

History note: the gym opened on this date, and workout 140 honors the members who have walked through the doors since. The whiteboard from day one still hangs by the office, and yes, the handwriting was terrible then too.

Finisher: birthday cake. Coach's orders. Post team rounds, thank a coach, and if you have been here since day one, the first slice is legally yours.