So how was that??? Make you feel like you were going to get a visit from Pukie? Or did he actually make an appearance, rough hey!! 

Tomorrow is something a little out there. It is however a Hero workout, and so you know that it is going to be hard. I want to reassure any who are considering not coming simply due to looking at the workout, that we have scaling options in place and trust me, there is every opportunity for you to get a significant response from this. Just come in and trust us. 

CrossFit Cardiff WoD

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press Ups

Please write your rounds and overall time to the whiteboard...

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.