Before I welcome you legends to another week I just want to mention how fricking cool last week was. A butt ton of you came in to try out the new classes and by the sounds and looks of things, got a lot from it.
The team and I are will be working hard behind the scenes to ensure that the transition is easy as well as conjuring up something cool for the gym’s 8th Birthday, planned for February the 8th. Keep your eyes peeled.

Now then, I’m sure the weekend was kind to you, filled with fun and fortune, maybe some sweating, lifting, but almost definitely all the top notch yoga to polish it all off. Leaving you plenty of time o chill on Sunday night and prep yourselves for yet another beasting!

Any of your legs cramp up at the thought of the stairs on Friday? Yep! Let’s just hope that you aren’t begging for mercy by Wednesday. But, now that Conroy has the reigns, i’m pretty sure that’s going to happen!

CrossFit Cardiff WoD
Six Rounds For Time:
5 Dumbbell Overhead Squat (R arm) (50/35lbs)
5 Strict Pull-ups
5 Dumbbell Overhead Squat (L arm) (50/35lbs)
Run 300m

I did try and warn you. Get those final runs out and chuck your times up. Conroy is lucky that your upper body has been significantly weakened, at least the punches coming his way won’t hurt as much!

Amazing picture of a Kate doing pull ups - thanks woe-rep

Amazing picture of a Kate doing pull ups - thanks woe-rep