What a night!! You guys are so tricking cool...apart from trying to sabotage the film night with that rubbish Aladdin!! We paid tribute to Aaron Dixon in style!! Everyone left everything they had out on the dance floor and showed true strength! So proud of you guys!!

I'd just like to say to all the fresh on rampers....GOOD JOB!! Not, I'm sorry for posting such a difficult WoD, but awesome work on seeing it and rocking up anyway. It was hard, but hero WoDs always are. The more you learn about CrossFit the more you will understand why we do these things. I've told you all about the community and I can't wait for each of you to experience just how powerful it is. You will be well within your rights to thing that I am full of it, but trust me, it will happen to everyone of you if you stick around for long enough!

Now the thing about a CrossFit affiliate is that it will make you better, you choose what at! Let's do an experiment. Write down 5 things in an envelope and pop it in a draw somewhere. I don't want to know whats in there, i'll give you some help: lower blood pressure, lower body fat, stronger deadlift, faster mile run time, be a better dad, be a better boyfriend or girlfriend; husband or wife....it does not matter what it is. In 6 months time open the envelope and read whats in it, I already know the answer. Your coming to the gym, your exposure to CrossFit will make you better!! I promise you that!

Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

20 Medicine ball cleans (20/14lbs) 20 Wall balls (20/14lbs) Rest 60s

B EMOM 8mins

7-10 HSPUs 5 Box Jumps (30/24")

C: For time:

21 - 15 - 9 Deadlift (100/70kg) Front Squat (70/50kg)

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