Congratulations to all the bad asses who competed in the Inferno this weekend, Suller, Al, Siânnnn, Sam Kath and Em. You guys did the box proud, what a pleasure to have you sporting our shirt! 

Another congrats to Crusts, who has been working hard all weekend to achieve his CF-L2 trainer status! He travelled far and wide to spend a weekend learning and developing, and is now ready and eager to apply it with you guys as the guinea pigs! Goooood luck! 

 CrossFit Cardiff WoD

Back Rack Walking Lunges

10 - 10 - 10 - 10 - 10

please post loads and drawings of your new glutes to comments...