Hello hello, I did warn you about that workout now didn’t I! It’s days like yesterday where doing 197 hero workouts affords you the better deal!

Now then…remember, remember, Zoe Harcombe will be lecturing at the gym next Wednesday evening, the 4th of March. Meaning that the classes will be effected. We will be running two:

16:00: WoD Class
17:00: WoD Class

Post 18:00 no fitness activities will be taking place. 

Zoe is a world renowned nutritionist, she is a one stop shop for info, is a passionate patriot and an unbelievably generous character.  
Her story is very cool, inspiring and is now at least...contrarian. 
Please come and listen. Cancel plans, make excuses, sack off family and friends...this is a once in a long while chance to hear some honest information that really could save millions!

Remember that this is a talk reserved for just you guys as well as some close friends of mine. GCs. It does not happen often. And when I say often, I mean never!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 18 minutes of:
150 Double unders
75 Burpees 
50 Pull ups
25 Deadlifts (120/90kg)

Get those heavy arsed deadlifts done and if you can get one round…get it up on the board…

Met Con

6 rounds for time:
Run 400m 
40 Air squats

One round more than the last time we did it, but with 10 less squats each time. Meaning that the times you put up will be lightening fast!