All those who love an inverted burpee, and most importantly…hold your hands up high!! 🙋🏻‍♂️

Almost boringly now, we revert to some slightly more conventional movements, although don’t worry. It’s going to hurt! Not only because it contains the wonderful Assault Bike, because and for some reason unknown, Conner’s has decided to give the workout a name…and they are always the worst!

Speaking of Conners, due to the gym being closed for the CrossFit Training L1 this weekend, he will be leading a park workout, following a game of warm up touch rugby, at Roath park. Meeting at the wreck for 10:00am, PLEASE PLEASE, could you go to the post on the Facebook members page on and comment if you plan to attend.
What with Yoga on Sunday night (5:30 - 6:30pm) you will be set.

CrossFit Cardiff WoD

Posterior punisher 
5 Rounds of: 1 round every 5 minutes
10/7 Calorie Assault Bike
7 Kettlebell Snatch (R - 24/16kg)
7 Kettlebell Snatch (L - 24/16kg)
10 Pistol Squat (alternate)
10 GHD Hip Extensions 

Rest the remainder of the 5 minute window

There will be a strict time cap on the Assault Bike, so cycle hard and fast, and if you still have some minerals left, write your times up on the whiteboard, but if you don’t, do it anyway…

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