WoD - Monday 16th September 2014

Apologies for the late post guys, I have just spent 3 and a half hours listening to the most annoying kid in existence! Whilst en route home to Cardiff on the train, my carriage was full to the brim of Man United supporters, drunken Man United supports! As every seat was taken i had to sit on a bin which, unfortunately was right next to an 11 year old CHAV with a ginger rats tail and a sideways baseball cap! The only relief that I got from him repeatedly asking his pissed grand father whether he had ever "smoked a Bob Marley" or not was when they alighted at Newport; I was not surprised! ;-) Fun times! So, a couple of things. I am planning to give another nutrition chat for those who missed the last or just wanted to hear it again. That is planned for this Tuesday after the 7pm class. No need to book or pay or tell me that you are attending, just don't order your dominos to the box until after it's finished!

Secondly let see names who is keen for our September film night to take place on Wednesday? This will again be following the 7pm class.

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Squat Therapy

B: Within 2mins complete an AMRAP of:

15 Thrusters (40/30kg) 15 Pull Ups Rest 3mins and repeat for a total of 4 rounds

C: 3 sets of:

15 Hip Extensions 10s superman hold

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