Happy Friday you good f**kers! Enjoy the weekend and please remember it’s a bank holiday Monday, and so the gym will have two classes in the am and be closed for the rest of the day in order to accommodate my hang over. Please see below for class timings…

Bank Holiday Monday
10:00 - 11:00: WoD Class
11:00 - 12:00: WoD Class

Enjoy and enjoy tomorrow’s utter stinker from the 2011 games!

CrossFit Cardiff WoD
Pyramid Helen
For time:
Run 1200m
63 Kettlebell swings (24/16kg)
36 Pull ups
Run 800m
42 Kettlebell swings (24/16kg)
24 Pull ups
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

Get amongst it and go unbroken on those swings… 😳