WoD - Monday 17th April 2017

Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today. 

Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight. 

All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps DOMS...it's science! 

 CrossFit Cardiff WoD

Within 10mins, complete as many rounds and reps as possible of:

10 Burpees

5 Front Squats (60/40kg) 

Please post scores to the whiteboard...

Class at 11

Watch this space... 

WoD - Monday3rd April 2017

I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come. 

Big love, 
Davs. 

Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness. 

CrossFit Cardiff WoD

For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups

Please post times to the white board...

#legends