DO NOT forget that there is a nutritional chat at 7pm this coming Wednesday, replacing the regular class. It will genuinely be like rocket fuel to your training.

Also prepare yourselves for a low level of banter this week, sorry.

But you can occupy yourselves with a load of best wishes delivered to Ryan for his birthday today (the guy is seriously kicking the arse out of it mind so don’t go too silly)… get him back on that assault bike! He will try to tell you that he has already done them, on Saturday, don’t believe him… he just wanted to do an additional set. Weird.

CrossFit Cardiff WoD
Every minute, on the minute, for 5 rounds:
1. 20/18 Calorie row
2. 20/18 Calorie assault bike
3. Rest 1 minute

ENJOY!!!