WoD - Friday 16th September, 2022

On Monday and due to the sad news of Her Majesty Queen Elizabeth II passing away last week, the gym will have adjusted hours as a mark of respect for her funeral. Please for the timings see below and book your place on Team Up.

Thanks,
CrossFit Cardiff.

WoD: 09:00 - 10:00
WoD: 10:00 - 11:00

CrossFit Cardiff
Within 15 minutes complete as many rounds and reps possible of:
15 Deadlifts
12 Front squats
9 Toes to bar
Barbell: (60/40kg)

I did this last Wednesday and was a sweaty mess for a good while afterwards, enjoy!

WoD - Monday 29th August, 2022

The last (I think) bank holiday of the year! Talk to me, is that true? The Scottish ones don’t count!

The timings are different for tomorrow’s classes, as per using for a bank holiday. CHECK TEAM UP AND BOOK INTO CLASS!

Happy camping legends!

CrossFit Cardiff WoD
For Load:
Front Rack Walking Lunge
14 - 12 - 10 - 8

Get those glutes stacked and enjoy your day!

WoD - Thursday 2nd June, 2022

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