How is everyone team? Good weekend? Here's to long summer Sunday's, chilling out in the SUN, sipping perfectly chilled beer, reflecting with loved ones about the weeks' events and planning exotic holidays, exciting excursions and world domination...

...all whilst NOT being brutalised by Conroy!! 
Actually either sounds like a wonderful experience! 

Welcome to five new opportunities for the ginger ninja to sculpt you all into weightlifting gymnasts, with the lungs of runners. Last week he said to me, " the words of Conor McGregor...I'm not here to take part, I'm here to take over!!!" "Just only when I get out of prison!"

Take is away Ash...

CrossFit Cardiff WoD

5 Rounds of:
Within 30 seconds Max cal assault bike
Rest 5 mins between efforts

Please ensure that you write the calories achieved per round, on the whiteboard, before you push Ash in the face! 

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