Really I am trying not to think too much about this, nor do I think that this is exactly a massive platform to shout from but, there has been a spate of dog napping over South Wales in the last few weeks.
Now to say that the people doing this are scumbags would be a huge compliment, and although I have no qualms about writing what I really think, children may well read this and we are already banned from two intranet platforms so I will simply say this…

dog walkers, keep your heads on swivels. Be responsible with them anyhow, but if someone tries to steal your furry friend fight until the last breath to get the bastards! This is why you have been lunging heavy arsed loads and smashing those assault bikes all these years!

CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
20 Reverse lunges
20 Back squats

Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs (two if you have)
Kettlebell: 24/16kg (two if you have)
Rucksack: 20/15kg