It's up, the very best workout that I think I have even done, maybe, there have been a few!! Loud and proud on our whiteboard. The only thing missing now are budding volunteers who are (WO)MAN enough to give it a pop. 
I did at one, point last night, honestly fear for mine and Al Conroy's relationship. I thought it was over! No more Brewdog fuelled sweet nothings, no more Wednesday night coaching fun, not even The Notebook of Fitness...just a set keys on the front desk, not even a note to say goodbye.
All because of the assault bike. 
Anyway, its fun, you should do it!! 

CrossFit Cardiff WoD

For time: 
21 - 18 - 15 - 12 - 9 - 6 - 3
Deadlift (100/70kg)
Chest to bar pull ups

Peel your buns of steel up off of the floor, and with a messed up grip, scribe your score to the whiteboard please...

 This one is for you Luke...

This one is for you Luke...