Here’s me hoping that you all have that Friday feeling! What you are more likely to be feeling is the need to hold your hand up and wave a white flag, that is also ok!

Remember please, Monday is a bank holiday with the hours are below:
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

Enjoy your weekend lovelies!!!

Programmed by the sadistic prick who is Dave Castro, you know this workout is going to be good.

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps of:
50ft walking lunge
15 Press ups
Wear a weighted vest throughout or carry a dumbbell anyhow for the lunges only.