Yet again, you lot kicked ass tonight. Those asses are going to be cracking walnuts over and over by Christmas!!!  

Tomorroe we get a little gassier... 

 CrossFit Cardiff WoD

12min AMRAP: 

6 HSPUs

9 KB Swings (32/24kg) 

12 Box Jumps (24/20") 

please post rounds and reps to the whiteboard.... 

The bar is coming along, even with a wobbly saw. There's gonna be some drunken nights up there, Melski has offered to be the permanent barmaid!