If anyone finds Conroy's spine at the gym could you either hand it in at reception or leave it in the lost and found box please? 

The box was absolutely pumping for the re-run of 17.1; PBs flying about everywhere! I hope it continues throughout the week, I'll just adjust the movements for all the workouts so that you don't need to tie your shoelaces.

Comment on the Facebook post if you were one of those who smashed your previous time! 

CrossFit Cardiff WoD
For time:
25/20 Cal Assault Bike
50 TTB
25/20 Cal Row
50 TTB
25/20 Cal Assault Bike. 

Please post times to the whiteboard...

Accessory Program

Squat: Session

Goblet squat with plate (ideally 5kg or less weight than you used in the third week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 4x20kg plates stacked

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2. After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)