On this day, 19 years ago, I graduated the Commando Training Centre as a 16 year old Marine...and on my dad's birthday. What happened from that day forward would, in a round about way largely bias what eventually and unfortunately happens to you within your 60min windows. 
Through various methods at 45 Commando, all meant for "character" development the sadistic person I am today was born. Sergeant Gillchrist, Corporal Jim Miles, Lance Corporal Shane Williams, Marine Dunx Forbes, Locky, Fen, Potsy, Cakesy, Kev Willet and Al Baxter all say...you're welcome! 

Please club together to congratulate the legends of your gym who battled hang overs (both meat and alcoholic) to kick ass for the entire weekend on a sunny and sandy beach! A super cool bunch of folk who you will all be proud to know, represented the box with the true spirit that it develops and upholds: respect, unselfishness, cheerfulness in the face of adversity and determination. 

CrossFit Cardiff WoD

5 Rounds for time of:
7 Clean & Jerks (75/50kg)
21 Wall Balls (20/14lbs)

Fast, dirty and unbroken. Those are your goals. Please post your times to the whiteboard....