Please join me in whooping and hollering for Joe G who has officially achieved the status of CrossFit Level 2 Trainer!

The weekend course is savage, plain and simple. There is no where to hide. Teaching a group of strangers movement under the watchful eye of a seminar staff lead, who will soon be sitting you down telling you just what you suck at… it is a big ask!
Joe did you all very proud and taught to a high standard, you are all very lucky!

Congratulations brother! We will celebrate by drinking beer until we are sick into our own back pockets this coming Saturday.

My strong advice to you all is NOT to poo poo this workout… it pinches just a little bit! 😉

CrossFit Cardiff WoD
“Bradley”
10 rounds for time of:
100m sprint
10 Pull ups
100m sprint
10 Burpees
30 Seconds rest between rounds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Specialty
Power clean
Squat clean
1 - 1 - 1 - 1

Back squat
8 - 8 - 8
Straight sets