This is it, the countdown is on! Get yourselves prepared, both physically and mentally, for the greatest party the world has ever seen!
Five days is all that remains, the wait is nearly over! Clear everything out of your day for Saturday, plan what you might like to eat in order to assist the worst hang over you have ever had, throw out anything healthy for just one day! Give yourself a day off.

I need one thing from you lot, please. I will add a Spotify list, publicly to the Facebook Members page…if my technophobicly challenged mind will allow, for you to add songs to. However, there are some rules:
1. NO SHOCKING COUNTRY MUSIC LUKE!
2. LUKE IS NOT ALLOWED TO ADD ANYTHING TO THE PLAYLIST!!
3. NO ONE IS ALLOWED TO ADD ANY SHITTY COUNTRY MUSIC, FOR LUKE, TO THE PLAYLIST

Everything else applies. Now, if there are any volunteers who are willing to show me how to perform this task, please shout up.

5 more badass workouts to do…

CrossFit Cardiff WoD

For time:
Run 1 mile
4 Rope Climbs*
Run 800m
3 Rope Climbs*
Run 400m
2 Rope Climbs*
Run 200m
1 Rope Climb*

*Note to you climbing ninja’s. When climbing ropes the Trainer always knows best, he or she has no fatigue, a stead heart rate and is absent of intensity and “competition” while training you. And, as gravity never takes a day off, they are telling you to come down from the rope for good reason. LISTEN TO THEM, no arguments.
Stay safe and have a blast. Climbing ropes is great fun and gets you super strong…falling from them is not so much!