WoD - Monday 23rd July, 2018

Well I seriously hope that you lot are still sweating on account of having eaten excessive amounts of meat yesterday at Got Beef. Remember, it was not just a one off...we are going to be working together in the future and with your slick cards, you will be able to gain a continuous saving of 10% off burgers!! You could even buy three, one to eat and the other two to clag straight on your chests!!  

The gym is closed this coming weekend for a CrossFit L1 Trainer course. However, the weather is set to be bad ass and so a WoD class will be taught, at Roath park in the middle of the rays.
Now on top of the amazing news that you will be yet again taking over the show in the park, but I will be releasing another super cool saving launch that you can make with your black cards...details to follow! 

Curb the excitement for a minute, focus on the first instalment of this week's thrashings! ;-) 

CrossFit Cardiff WoD

4 Rounds, each for max calories of:
Within 2 mins:
25/18 Calorie Assault Bike
Max Calorie Row
Rest 6 mins

Please scribe your massive calorie scores to the whiteboard, per round, using your strong hands! 

WoD - Friday 20th July, 2018

That F**K it's Friday but rumour has it, its going to be bloody raining! Not to worry, we have a roof! And something else very cool for you...super duper, plush...black cards!! 

Now don't get too excited, these bad boys will not be getting you free - certainly not happy dead chickens - all year, but they do allow the holder to discount at some common establishments, which, are importantly...local, small businesses. NOT huge corporations! 

The launch will be launched, on Saturday. Members will be able to collect their cards their cards and be allowed a special extra discount at one of our favourite meat providers...Got Beef. 
On Saturday only, they have been kind enough to increase the usual 10% off burgers only to 15% off all food all day!! Perfect for your post workout protein loading as trust me...you will need it! 
Get down there on mass!! 

Keep your eyes peeled this weekend for further discount announcements...and please don't all swamp Conroy for your cards! 

CrossFit Cardiff WoD

For time:
Row 1000m
50 Ab mat Sit Ups
40 Overhead Squats (40/30kg)
30 Burpees
20 Pistol Squats
10 Bar Muscle ups

Get your meat craving, salvating butts over to the whiteboard and write your times down please...