No messing tonight, straight to the point!! Although bring stuff to eat, maybe something to keep you warm and something comfy to sit on for film night. Experience has shown that these things are a necessity!

Reebok CrossFit Cardiff WoD

A: Bulletproof shoulder. Click HERE for a demo if you're not sure.

B: 'Jack'

Complete as many rounds and reps as possible in 20 minutes of:

10 Push Press (50/35kg) 10 KB Swings (24/16kg) 10 Box Jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.