Any of you with a keen eye would have noticed that I stole half of your weeks fitness away from you; telling you that it was Thursday and not Tuesday. Sorry. I am now dialled back in and now where I am and more specifically, when I'm here. 

So that was another F***ING cool night...weird! The Partner League WoD 3 kicked a few of you in the ass; just as it was designed to. Amazing effort and energy put forth by all. Get those scores in teams, shake that leaderboard up. 

Only one workout remains before the final. Now if you think PLWoD3 burned, then you are going to LOOOOOOVE the forth! 

In the meantime, I am pleased to give you a chance to develop your capacity on our most favourite peace of kit...

CrossFit Cardiff WoD

5 Rounds of: within a 2min window:
Run 200m
50 Double Unders
Max Cal AB. 
Rest 5mins

After you have punched Ash in the baby maker, please post scores to the whiteboard...