Double figures into August already, and, with lockdown restrictions easing further still we have reverted back to our old timetable - first time since March 2020. Nuts!

Monday - Friday:
15:00 - 17:00: Open gym
17:00 - 18:00: WoD
18:00 - 19:00: WoD
19:00 - 20:00: WoD (specialty Tuesday/Thursday)

Bookings are still required for all classes and open gym slots.

Thank you legends!

CrossFit Cardiff WoD
Front squats
8 - 8 - 8 - 8
These are straight working sets. Look to lift at 75-80% of your 1RM

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10