What a cool showing tonight guys, awesome work from all who turned up; both morning and night to smash that very special anniversary WoD out of the park. You couldn't get near the box for the 6pm, the car park was rammed! Love it! So, don't forget that on Thursday night we have a very special guests; the guys from Monkey Box. They will be telling their story and training with us. It would mean masses to me if you guys could do whatever you can to be there for the 6pm class and give them the welcome that I know you lot are so renowned for!

AS well as the above, we have our monthly movie night this thursday, halloween themed! We shall be kicking off at 8:15 so come on down and bring a blanket. I bagsy a sofa!

Reebok CrossFit Cardiff WoD

Warm up and mobilise

3 Rounds each for time of:

Row 250m 15 KB Swings (24/20kg) 25 Burpees 15 KB swings (24/20kg) Row 250 Rest 12mins

LOOK at the rest time guys, it's not a typo. Now if you see that workout above, and know that you have to repeat it 3 times, with a 12min rest between efforts....you know what the intention is right?!