Please - everyone - take a minute out of your day, in fact screw it…take way longer than that to wish a man, myth, a legend; the designer of some of the complex CrossFit workouts the world has ever seen, the Notebook of Fitness’s brain child…your coach…Alex “Conners” Conroy a very, very Happy Birthday!

One of the best thing to ever happen to CrossFit Cardiff, a generous and selfless individual, someone who is ruthlessly loyal yet wonderfully welcoming, a man who utterly epitomises every single thing we do here (apart from the odd bicep curl or two), and is truly someone that makes all of our days better…Conners, do as many bicep curls as you wish today my friend…after the workout…as it is your Birthday and you deserve to be happy!

Penblwydd Hapus!!!

CrossFit Cardiff WoD
For Time:
30 Double Unders
21 Power Cleans (80/60kg)
29 Calorie Assault Bike
27 Double Unders
11 Double Dumbbell Thrusters (50/35lbs)
7 Burpee Bar Muscle Ups

Once through, an all out “sprint”. Get after it, wish the main man a very Happy Birthday and get those scores up on the board…

He’s just pissed it’s not a dumbbell

He’s just pissed it’s not a dumbbell