Happy Monday you lovely lot! I hope you had an awesome, fun filled weekend with you lads remembering the absolutely vital day that is the day of love and ensuring that you spoil your better halves…what a load of …
Can you remember actually being bothered about not getting a valentines card?!

Anyway, something of more importance, I wanted to highlight a cool company, one who has started with the soul purpose of helping people who are struggling with their mental health.
Founded by a very good friend of mine, currently still a serving Royal Marine, and done so due to a lengthy and difficult battle with his own mental health following multiple deployments to Afghanistan.

His passion for fitness saved his life, for sure. Anytime he found himself in a dark place, he would just go and thrash himself senseless and guess what, felt better as a result! Something that I know we can all relate to.

Please check out this story on Unilad…here

RV.One are currently raising funds for a 3 peaks challenge event but my goal will be to support them by organising a charity event.
I am thinking of a challenge, a series. Civvies Vs Royals. They come to us and we thrash them in CrossFit events, we take an elite team of ninjas to the Commando Training centre and get our arses kicked in a series of military events! Leave it with me but until then, let’s help them get to their target…

RV.One go fund me page

CrossFit Cardiff WoD
For time:
25 - 20 - 15
Front squats
Burpees

Loading
Barbell: 40/30kg
Dumbbells: 50/35kg
Rucksack: 20/15kg

Strength Program
Remember the aim is to continue with this adding 5kg to the lower body and 2.5kg to upper body. If limited to equipment, then add sets or reps instead.

Session 1
1. Back squat OR goblet squat - 3x10 w/ 5s negative 
2. Bent over row - 3x10 w/ 5s negative
Session 2
1. Romanian deadlift (RDL) - 3x10 w/ 5s negative
2. Strict press - 3x10 w/ 5s negative