Guess what, I reckon your butts are going to be loving life tomorrow morning, and the next day...holy hell...you'll be so excited to go up a set of stairs. 
I just want to say one thing...order a pair of budgie smugglers now men, you are going to be taking all the numbers on that beach. 

As a side note. I have a challenge for you all. Can anyone beat Jack, or just have the balls, to do a WoD...

For Time:
75/50 Calorie Assault Bike
Every minute, on the minute: 5 Clean And Jerks (60/40kg)*
*start the workout with the clean and jerks. 

If you are (wo)man enough to give it a go, ask a coach and we will get you through. If you do it, as a sign that you are still alive, write your time on the whiteboard. Throughout the month of May only. 

CrossFit Cardiff WoD

Within 3 minutes, complete as many rounds and reps as possible of:
5 Hang Power Cleans (50/35kg)
5 Bar Facing Burpees
10 Air Squats
Rest 2mins, repeat for 5 rounds

Following your rest period, continue where you left off, record one score of total rounds following the fifth round.