Throw your hands up in the air...it's Friday! Come in, get your ass kicked in a class, and then get out and drink good beer until your eyes bleed. Of course, the coaching team - as highly trained fitness professionals - definitely do NOT encourage this kind of behaviour.
However, once in a while won't hurt!
But before all that...find Hannah (the sexy f**ker), and the lovely Laura Prodders...then wish them a very Happy Birthday!
CrossFit Cardiff Partner WoD
For 20mins, in a you go, I go fashion:
7 Calorie AB
7 KB Swings (32/24kg)
Please post your scores to the white board...