A rare Saturday post and sadly to say goodbye (or maybe ciao for now) to Al “Conner’s” Conroy!

The hyper organised, Saturday Shepard is leaving CrossFit Cardiff in order to support his better half through the soon to be savagery of new parenthood.
Now he wanted me to thank you all for preparing for his soon to be father role, by all being utter pain in the arses every Saturday morning for the last few years! 😉 As a direct result of your dedicated efforts, experimenting to see whether steam will actually come out of a person’s ears, you have him fully ready for his new venture…just imagine the row his little duck(I’m sure soon to be ‘s) will be in!

Conroy, it has been an utter please to have you under the CrossFit Cardiff umbrella. To guide you professionally and spend so much time in so many cool places personally, has been on hell of a ride!
The diligence you put into everything you do (I mean you watched the shit out of me paint the changing room walls) will mean nothing but complete success.
I sincerely hope to see you on the flip side my friend.
Love, Davs.

CrossFit Cardiff WoD
Triplet of triplet
For time, in teams of 3
5 Rounds each of:
20 Double unders
10 Air squats
10 Power cleans (40/30kg)

Run 400m together

5 Rounds each of:
20 Double unders
10 Press ups
10 Front squats (40/30kg)

Run 400m together

5 Rounds each of:
20 Double unders
10 Burpees
10 Push press (40/30kg)

*this workout will be conducted in a waterfall method. To be briefed on the day.