Guys, don't forget that this Wednesday we have two pretty awesome guests coming to the box to say hello and show you some stuff. It's all in the aid of charity so come along and reach into those pockets, Help for Heroes is a pretty awesome cause so lets show some love. There will be no classes on Wednesday night, so you may as well come along and have a look, get involved with some weightlifting and the other workouts that the guys have planned.

There are some legit prizes coming from a raffle so be sure to grab a ticket. Get the community together for an awesome event and try to raise as much money as possible for some heroes. Sounds like an evening and a half to me!

DO IT! Who wouldn't want to lift with those guys!?

CrossFit Cardiff WoD

A: Within 5mins complete:

50 Burpees

B: 4 Rounds each for time:

Run 200m 10 Power Cleans (60/40kg) 5 STOH (60/40kg)

Time cap for each round, 5mins

C: Within 5mins complete:

50 Burpess

This workout will see a 30min running clock. Each 5mins athletes will begin the next round or part, regardless of whether they have finished the preceding one.

Please post times to comments...