Now then you rat bags, let last week be a lesson to you! DO NOT cherry pick! If something comes up on the site that you don't like, do it as you will do in a day or two anyway! Another note is that you now can't trust wether the WoD is actually the WoD; it may well be something totally different. Meaning, that you may as well go in because it could be something that you REALLY like! I hope you guys had an awesome weekend and are geared up for the week. We have special guests on Thursday night, in for the 6pm class. I want you lot to come in force and say a friendly hello to the guys from Monkey Box and applaud all the amazing work they do for people who aren't quite as fortunate as others.

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Squat Therapy

B: Bulletproof Shoulder

C: 4 Rounds for time of:

Run 400m 4 Overhead Squat (80/60kg)

Please post times to comments....

Now then, what would you do if you got a take-a-way dinner and didn't have a fork? Use the hotel room shoe horn obviously...