So anyone ready for the beach?? Man that was a pump!! 

It's really cool to see so many of you bad asses cracking out the accessory program. You will be squatting and pulling like ninjas before you know it! 

So as you know, there is a brand new coffee machine upstairs and the best thing about it is that it's FREE until FRIDAY. Following then there will be an honesty box up there. Just be aware, the bar has just been painted and is therefore STILL WET!!! Do NOT lean on it! 

CrossFit Cardiff WoD

Within 2mins, perform:
10 Wall Balls (20/14lbs)
20 Medicine Ball Cleans (20/14lbs)
30 Double Unders
Max calorie assault bike
Rest 4mins

Repeat for 5 rounds

Please post total calories to the whiteboard...

 Coach Crusts is currently working his way through every button, developing the taste...I can't wait until he gets the the hot water! 

Coach Crusts is currently working his way through every button, developing the taste...I can't wait until he gets the the hot water!