Now I have something to live up to hey, I promised you I would deliver...

Sorry to say, that I don't have a huge amount for you, some house keeping and the hope that I am writing this prior to an evening full of folk losing their minds on the assault bikes and pummelling themselves into an early WoD grave. Nick for example, is a prime candidate. Nick if you are reading this and what I think will happen, actually did happen, know warmed my soul!! 

Bank holiday Opening Hours

The weekend: as per usual
Monday: 10:00 - 12:00 (WoD at 11)

Do NOT be a stinker

If you lose half of your body weight in sweat and leave it on the reverse hyper, GHD, any other piece of equipment...clean it up you STINKER! 

Anyway, back to less pleasant things...

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 20mins of:

30 Double Unders
10m Dumbbell Overhead Walking Lunge (50/35lbs)* 
15 Box Jumps (20")
5 Ring Muscle Ups

*One dumbbell is to be held overhead, alternating arms each round

Please write rounds and reps to comments...

Overhead walking lunge.jpg