You should be excited. If you aren’t already. About the obvious of course.
Now then, may I have your attention please, for a short moment. We don’t close the gym often, we even unlock those doors on Christmas Day! Allowing folk to truly earn their turkey and trimmings.
Okay, I did close the gym to get married, but… I promise never to do that again! 😉
Now, in order for you lovely lot NOT to have any excuse not to get utterly smashed on Saturday night… the gym will be closed the following day! December the 12th there will be no open gym…just a hang over that will make you wish you were in the middle of your 5th back to back Fran.
Considering as there are three times as many people coming to the party then there are coming to the Saturday class, I doubt you really care that much.
If you fancy getting some exercise post event, I have two extremely energetic dogs who would just love a decent level thrashing. You are more than welcome to come to my house and take the crazy f**ks off my hands.
CrossFit Cardiff WoD
Every minute on the minute, for 15 minutes:
5 - 5 - 5 - 4 - 4 - 4 - 3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Squat cleans
These are linear sets, increasing in load.
Specialty
Toes to bar
1a: kipping drills
1b: 5 minute EMOM
5-10 reps
3 sets
2a: 3 strict toe to bar
2b: 10 ring push ups with 2 second pause at bottom
2c: 3 pull-up negatives
3 sets
3a: 10 ring rows with 2 second pause
3b: 16 single leg V-ups
3c: Max chin up hold
