Welcome to October and a huge congratulations to anyone who completed the Cardiff half marathon over the weekend. I have seen a couple of sneaky pictures of Fadi kicking it’s arse, I hope you feel magical tonight brother.

The first week of a new month, i’ll ease you in with no assault bike calories!

CrossFit Cardiff WoD
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Front Squat

Go heavy as hell and attempt to increase load per set.