Thank the Queen for your long arsed weekend. Your bosses definitely won’t.

Please remember we have adjusted timings, all are posted below once more along with being on team up ready for you to BOOK onto class. 😁

Thursday & Friday
09:00 - 10:00: Open gym
10:00 - 11:00: WoD
11:00 - 12:00: WoD

Enjoy the sunshine outside of those hours…

Tomorrow’s workout left me a mess for days…put your big girl pants on and hold on until you actually can’t do anymore wall balls. If your feet leave the ground and you are still able to hit the target… you have at least 5 more reps in you.

CrossFit Cardiff WoD
For time:
60 - 40 - 20
30 - 20 - 10
Wall balls (20/14lbs)
Pull ups

Specialty (in case you wanted to do it in open gym - do NOT pre-fatigue the pull up)
Bar muscle ups

A: Bar muscle up drills

B: 10 minute EMOM
Bar muscle ups

C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold