Finally, it's Friday. Come in, smash yourselves with a cool assed finale to the Buddy Buddy week. 

Remember, morning dwellers you will be unaffected. Those of you lot planning to make your Friday night a special occasion for those buddies of yours, remember the timings posted below:

Open Gym: 15:00 - 18:00
Shit loads of cool fun and frolics with barbells and stuff: 18:00 - END
Town for lots more fun but now with beer: END - THE VERY END

Everyone is welcome, get your ass down to have it kicked all over the jazz! 

CrossFit Cardiff WoD

For time:
50 Cal Row
40 Front Squats (20/15kg)
30 Burpees
20 Pull Ups
10 Box Jump Overs (30/24")

The above is the workout for the 06:30 class. Adjustments to the same workout will be made for the evening. 

As always, put your times on the whiteboard and send me a double biceps front group picture...