GET YOUR XMAS PARTY TICKETS PAID FOR!!!

The room hire is sorted, the beer is brewing and the awards acceptance speeches are being prepared. Do NOT miss out because you “forgot to go to the cash machine”. Lucky for some, Friday 13th is the cut off date! Do it, do it now, today, get after it! Come on!

Oh, and click that magic button yes on the FB event! I have to tell them how many blankets they will need to wrap around how many pigs!

It’s lunch time, the perfect time to GO TO THE CASH MACHINE!!

Anyway, two parter tomorrow

CrossFit Cardiff WoD

A) Within 20 minutes, work through:

• 3 sets of 10 (max) hip extensions

• 3 sets of 10 (max) back extensions

• Tabata Hollow Rocks

B) For time:
50 Calorie assaut bike
50 Wall balls (20/14lbs)