The rig is soon to be no more, hopefully. If it still stands on Saturday then we are in trouble. I apologise in advance for the increased number of burpees and 5x5 back squats from the floor but everyone is just going to have to bare with me as I try and move the gym without disrupting your training too much. It will all be worth it once we are set up in a facility 4 times the size, with two pull up rigs which boast 3 times as many squat racks. Don't worry, you'll all be sick of pull ups again soon enough. Reebok CrossFit Cardiff WoD

A: Spend 15mins working on free standing handstand holds and handstand walking

B: Royal Marine David Hart was killed in the Sangin district of Helmand province on July the 8th while on a foot patrol.

Marine Hart, 23, was born in York and lived with his family in the village of Upper Poppleton. His parents Dilys and Chris said he “showed the qualities of the Commando Spirit” and had “a great personality and was a friend to everyone”.

He passed out for duty as a Royal Marines Commando on 16 October 2009, when he was awarded the Commando Medal. This award is given to a recruit who, throughout training, display “qualities of the Commando Spirit”. After completing his training he was drafted to 40 Commando Royal Marines, based in Norton Fitzwarren, near Taunton.

Lt Col Paul James, Commanding Officer 40 Commando Group, Combined Force Sangin, described Marine Hart as “magnificent, both in personality and in profession” and said he was “a perfect Commando”.

Lt Col James added: “He was tragically killed on the eve of his 24th birthday, with a bright career ahead of him, but he died doing the job he loved and amongst friends who will love him forever.”

“He took great pride in all that he did and was a man of great presence – in stature, in temperament, and in life.

“He was a young and deeply impressive marine who was fiercely courageous and always thinking of others before himself.”

“Our thoughts and prayers are with his family and his friends. He was truly one of life’s greats and he will be sorely missed by all in 40 Commando.”

Prior to deploying to Afghanistan, Marine Hart stipulated in a letter that, in the event of his death, a portion of the £250,000 policy proceeds should be used for his friends and their girlfriends to party in Las Vegas in his memory.

Now 32 of his friends are jetting off to the US.

Close friend Andy Hare, 25, said: “He loved going away with his mates – it was always the best two weeks of the year. They were lads’ holidays and great times.

“In his letter David said he had had a great life and had no regrets about anything. He always said he would do something like this if something bad happened.

“He said, ‘Go and have a good time and spend all this money’. All the lads said, ‘What a guy’.”

Marine Hart, a keen footballer who had joined the forces in 2009, also left a large sum to his family and £50,000 to his favourite charity which cares for injured marines.

Chris said: “Since his death, all of his friends have been round to see us. It’s nice they have been there to support us.”

David’s sister Sarah, 27, said: “He was the best brother I could have wished for. He was caring, funny and had an infamous grin.” “He would always be there for you. I’m proud to have been his sister and of his career as a commando.”

We at CrossFit Cardiff dedicate this workout to you.

“David Hart”

5 Rounds for time of: 9 Snatch grip Deadlift (60kg/40kg) 6 Hang Power Snatch (60kg/40kg) 3 Overhead Squat (60kg/40kg)

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