So then team…how was it? As legit as you expected? What I can tell you, is that I have been utterly bombarded with seriously cool messages and tags, full of nothing but compliments for Al Conroy (AKA The General) who, has apparently missed his calling! There is still time however, he could easily go forward and re-focus his life to become a highly respected Military Leader. And, although our national security would be much improved, we would lose him to Her Majesty…FUCK THAT!

Take a bow Conners, you have led your team with virtuosity and integrity; I’m sure they will follow you anywhere. I hope you are reading this, while sat on the sofa (feet up and worthy smug smile on your face), drinking an ice cold alcoholic beverage of your choice! Just deserved.

Now, if any of you have any minerals left, then come on down to the box and get stuck into this…

CrossFit Cardiff WoD

Within 20 minutes complete as many rounds and reps as possible of:
5 Dumbbell Overhead Squats (Left Arm - 50/35lbs)
5 Dumbbell Overhead Squats (Right Arm - 50/35lbs)
10 Toes To Bar
Run 200m

A highly challenging movement, made waaaaay worse by a smashed midline from TTB, standard! Get that single tear wiped off your face and chuck your scores on the whiteboard…

“Castro’s got nothing on me!”

“Castro’s got nothing on me!”