I hope you guys are all wrapped up warm, inside and avoiding the storm which has been pummelling the UK today! I have been sat (inside, but still) in sunny Tenerife, gazing over at the adjacent Island which, looks to be just a little better. They have nicer weather, bluer sky’s, tastier steaks, colder beer and comfier sun lounges. Upon asking the name of this paradise I was told…Elevenerife! A much better location!

There will be a slight change to the blogs from now on (unless of course I forget through some unexplainable reason), Metcon programming will be included.

DO NOT CONFUSE THIS AS AN ADDITION TO THE NORMAL CLASS!! IT IS A STAND ALONE, TAUGHT CLASS: 12:00 - 12:45

CrossFit Cardiff WoD

4 rounds for max reps of:
Within 3 minutes: 
30 Wall balls (20/14lbs)
20/15 Calorie row
Max burpee box jump overs (24/20”)
Rest 6 mins

Please write your total reps of burpees box jump overs to the whiteboard…

Metcon Programming

5 rounds, each for time:
Sprint 400m
Rest 3mins

Please write your individual times to the whiteboard…