You’re arses are mine for the week! Stand by for some challenging yet super fun (of course) workouts. And remember, we have an exclusive competition through Battle Cancer this weekend. Get your arses amongst it, grab a team and get involved, it is for an awesome cause!

More info for this is on the Facebook members group, our IG and the Battle cancer IG as well as this blog from a few days ago. All measures to prevent the spread of COVID have been implemented.

Below is the link you need to register:
https://www.eventbrite.co.uk/e/118612777009

For existing teams, you will need to register via Competition Corner so that they are able to submit their scores and will get emails with the workouts etc. 

Link here:
https://competitioncorner.net/events/4092/tab/details 

Anyway, workout time, we begin the week with a hero…

CrossFit Cardiff WoD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

“Roy”
5 Rounds for time of:
15 Deadlift (100/70kg)
20 Box jumps (24/20”)
25 Pull ups

Please get times up on the whiteboard before you trot off on your merry ways…