So it is all a little more planned out now. You lot will be confined to your boxes! Clearly marked, with allocated equipment set for each athlete. The programming might be a little samey, but I’ll be sure to leave bugger all air in your lunges for you to complain with! 😉

The Rules: respect them

• Daily workout will be allocated for the timings deleted above. Each class is limited to 10 athletes.

• Athletes must book into each class by commenting on the WoD post released on the Reebok CrossFit Cardiff Members page WoD. No later than 21:00. Daily posts will be released earlier from now on to accommodate this and updated depending on latest government announcements.

• No block booking will be considered. Should your plans change please respect others by commenting and making your place available.

• Please remain outside of the gym until 5mins prior to your class start time.

• BE SURE TO BE PUNCTUAL TO ALL CLASSES

• Entering the gym will be by the right hand door only - marked entry.

• Immediately wash your filthy mitts.

• Keep contact to a minimum, no butt slapping please.

• Athletes will have designated areas and equipment for the use during their workouts.

• Once the workout is complete, each will be allocated 15mins to clean all used equipment ready for their fellow badass!

• No changing or shower facilities will be provided until further notice.

• Please leave the gym via opposite doorway having washed your hands prior.

Only one Trainer will be teaching at any one time and Ash and I will be working on a week on, week off basis in order to minimise the risk to ourselves. If we go down then we are all in the shit!

THE GYM IS OPEN ONLY MONDAY - FRIDAY, AND WILL CLOSE ON THE WEEKEND

The Timetable: I am genuinely sorry if this doesn’t suit everyone

Home Workouts

Tomorrow sees the first iteration of our at home workouts. A video will be posted on IG and FB in the morning with a time to beat. The google doc leaderboard is currently live where each workout will be posted, allowing you to record your scores and get a time out there.
Video your workouts from the depths of your self-isolation (please put some clothes on), and tag Reebok CrossFit Cardiff on either IG or FB. Prizes will be awarded for the Worlds Fittest Living Room athlete.

Equipment lend

This is going to be far easier to explain face to face, obviously at a safe distance but:

• One piece of equipment will be allocated per person. Should you have something that will work already then please be respectful of others.

• Equipment will include Dumbbells, Kettlebells, Wall Balls and barbells and bumpers (obviously a set will be allocated)

• The following timings will be reserved to allocate equipment:

12:00 - 13:00
19:00 - 20:00

Anyway, what about some more GOOD news! With everything concerning this little invisible bastard being all negative so far, have a read of the link below…

https://www.goodnewsnetwork.org/10-positive-updates-on-the-covid-19-outbreaks-from-around-the-world/

CrossFit Cardiff WoD

2 Rounds each for time:
Row 500m
25 Burpees over the rower
Rest 12mins between rounds

Yep, thats it. Do it right and it will hurt, sand bag and it won’t!

CrossFit Cardiff Home WoD

5 Rounds for time of:
20 Burpees
30 Air Squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here