WoD - Monday 22nd July, 2019

Happy Monday Team…BUDDY WEEK!!!

All week, you’re buddies will be wandering around the gym looking like a rabbit in the head lights! Scared, nervous and seriously confused due to the fact that people are actually talking to them while they are in a gym! 😕 Not only, but the sweaty, half naked hugs will freak them right out. DO IT ALL!

Support and care about them all like nothing else in the world matters, we are fiercely loyal and wonderfully welcoming.

On another note. Get your arses to class! Especially tomorrow evening as not only do we have a wonderful workout planned for you, but there will be will be a film crew present in the evening (between 17:00 - 18:00 approx) to film have of the 16:30 and 17:30 classes. Now here’s that previously wonderful workout

CrossFit Cardiff WoD

For 3 Rounds and within 3mins:
20/15 Calorie Assault Bike
30 Wall Balls (20/14lbs)
Max Rep Burpees

Rest 6 minutes between rounds. 

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