What is it with that Assault bike?? Every single time it comes out folk vomit, guaranteed. Brutal pieces of kit! 

Now that you ab doms (abdo) have been firmly topped up, you will be able to eat as many mice pies as you need on Xmas day! Speaking of Xmas. Start getting your party tickets paid for please team. Coaches are collecting the readies. 

Mel will be unleashed and directed to your home addresses on December 1st...you have been warned!!!

CrossFit Cardiff WoD

Push Jerk
5 - 5 - 5 - 5 - 5

Lift some tin and get some PBs. Please post loads to the whiteboard...