Your fitness increased so much due to last week's thrashing, that this week will be a breeze! You worked hard, reap the benefits. 

So Laura Proddow is a bit of a dude, we all know this! Juuuuuuust incase you needed any other proof, she is selflessly running the Welsh 3 peaks in order to raise money and awareness for PAPYRUS (a national UK charity dedicated to the prevention of young suicide). 

Really not an easy task, but one that can be made more so via the huge support that I know you lot are able and willing to give her.

If you could, take just a few minutes to read her full story, make yourself coffee for a week and donate the money you would otherwise spend. If you want to remove the hassle even further, leave that pesky change that is weighing down your jeans (make sure you squat more and that won't happen anyway) at reception and I will donate it myself.

The gym will match whatever is accumulated.

You can read the full story here

CrossFit Cardiff Partner WoD

As a pair complete for time:

50 - 40 - 30 - 20 - 10 

Hang Power Cleans
Front Squats

Loads will increase as the reps decrease, in the following increments:

Guys: 40, 50, 60, 70, 80
Gals: 30, 35, 40, 45, 50

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