WoD - Thursday 11th July, 2019

With the summer firmly on us, we will soon be larging it in the benefits of all the hard work put forth this winter. Putting your fitness to good use as you conduct activities long into the beautiful summer nights.
Or, perhaps sat in a sun kissed beer garden. Enjoying maybe too many drinks safe in the knowledge that you have not only worked hard for them, but your body’s superior level of fitness will dispel any dirty hang overs. Just like Conroy can.
Play with your kids, grandkids, even though you really do have that hang over, because you know what…thrusters and burpees and deadlifts and pull ups, muscle ups and box jumps and squats and even the assault bike will allow you to be able to do it. And all with a smile on your face safe in the knowledge that your kids know that you are the coolest Dad/Mam out there; you will thrash the other dads in the egg and spoon race for sure.

But we share, we embrace others, we are fiercely loyal yet wonderfully welcoming. And so, bring your buddies…

Monday 22nd - Sunday 28th of July

Bring a buddy to the gym, for free, and let them experience just what you will not shut up about!

Please email dafydd@crossfitcardiff.com with their names and email addresses and I will get them feeling all fluffy.

CrossFit Cardiff WoD

2 Rounds For Time:
100 Double unders
50 Medicine Ball Cleans (20/14lbs) 
25 Toes To Rings

Scores to the board please legends.

WoD - Thursday 9h August, 2018

How are the famous Monkey Butts? A bet there have been a few tears in the showers since yesterday! 

Anyway...here is some information about next week. Things are pretty simple and so I am going to do it in bullet (easy to follow) fashion. 

• Get a buddy volunteer buddy, maybe more than one. If none volunteer then voluntell!!
• Email Davs at dafydd@crossfitcardiff.com to let him know who they are and he will get in touch.
• Bring them along to any class, between the dates of August 13th - August 17th.
• Get them excited about Friday the 17th, as we have a mini team throwdown to complete the fun.
• Relish in the fact that you have given your newly made best friend a seriously cool new hobby. 
  
  An event has been painstakingly created by Conner's the Facebook ninja on the members group. Get yourself onto it for more info: click right here

Timings for said Friday, should you be as technophobic as I:
Open gym: 15:00 - 18:00 (NO 17:00 CLASS)
Super fun, team throwdown: 18:00 - FINISH@ BEER O'CLOCK

Anyway, back to it...

CrossFit Cardiff WoD

For 3 rounds:
Within 3 minutes:
Row 750m
In remaining time max effort wall balls (20/14lbs)
Rest 6 minutes

WoD - Thursday 5th October, 2017

Now this might not be the best idea for "bring a buddy" week, and will completely solidify their decision NOT to return. 

Think carefully about tomorrow, please only bring the right kind of buddy...

CrossFit Cardiff WoD

Within 2mins complete as many rounds as possible of:
15/10 Cal Assault Bike
10 Thrusters (40/30kg)
Rest 4mins

Following the 4mins rest, athletes will continue where they left off on the last 2min window.