WoD - Thursday 12th September, 2019

Anyone else get slapped in the face by the latter rounds of The Seven? It’s all going well, until its not! Pretty much the same as any other workout I guess.

Some admin…
Yoga
Due to our yoga guru flying off to find some sunshine zen (zenn?!), we will have yoga on:
Friday 18:30 - 19:30

Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class 😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Tuesday
06:00 - 07:00 AM WoD Class 😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Two days of slightly adjusted class times and as a result you get to get sandy at Saturday’s Notebook of Fitness

CrossFit Cardiff WoD

Within 8 minutes complete as many rounds and reps as possible of:
75 Double Unders
15 GHD Sit Ups
1 Rope Climb 

WoD - Wednesday 26th June, 2019

Kelly is one of those old school, vomit inducing, “I don’t really have to drop this Wall Ball” kind of, leg punishing workouts that often causes significant cherry picking.
It did just that many years ago, in the old gym, when we had a complete no show for the old 7pm class, something that hadn’t happened in years.
The remedy was brutally simple. Those who picked the devilish fruit, were forced to perform the workout, until everyone had been through. It was easy. Either that or they were made to walk to the local weir and cleanse their sins!

Now I’m writing this on Monday afternoon, and so and hopeful that I will be dunking some of you in the Taff tomorrow!

CrossFit Cardiff WoD

10 Rounds For Time:
10 Pull Ups
10 Toes To Bar

Gymnastic and GRIP central. Try and get your times up please…