Throw your hands up in the's Friday! Come in, get your ass kicked in a class, and then get out and drink good beer until your eyes bleed. Of course, the coaching team - as highly trained fitness professionals - definitely do NOT encourage this kind of behaviour. 
However, once in a while won't hurt! 

But before all that...find Hannah (the sexy f**ker), and the lovely Laura Prodders...then wish them a very Happy Birthday!

CrossFit Cardiff Partner WoD

For 20mins, in a you go, I go fashion:
7 Calorie AB
7 KB Swings (32/24kg)
7 Burpees

Please post your scores to the white board...

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