Standby for a good kicking to polish off the first week of 2019. Slowly but surely I am seeing faces returning from the Christmas break and with this being the last week of the current timetable, be sure that you know what the updates are. A LARGE picture of said changes is posted below.

Get ready for a weekend of not drinking, ensuring that you are fully re-adjusted from the “silly season” and are able to string together a few reps of stuff.

I have a job for you all…find the lanky legend Alfie, and give him a massive smooch, cwtch and mildly aggressive ass spank – he loves it – especially on his birthday like it is today (well tomorrow if you are reading this on Thursday night)!
Penblwydd Hapus brother, I hope everything you drink today IS alcoholic, contained within a LARGE drinking receptacle, and bought by someone else.

CrossFit Cardiff WoD

3 Rounds For Time of:
21 Burpees
15 Deadlift (100/70kg)
9 Bar Muscle Ups

Sprint these reps and write your finishing times to the whiteboard on completion… 

CrossFit Cardiff New Timetable 2018.jpg