WoD - Friday 26th August, 2022

Here’s me hoping that you all have that Friday feeling! What you are more likely to be feeling is the need to hold your hand up and wave a white flag, that is also ok!

Remember please, Monday is a bank holiday with the hours are below:
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

Enjoy your weekend lovelies!!!

Programmed by the sadistic prick who is Dave Castro, you know this workout is going to be good.

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps of:
50ft walking lunge
15 Press ups
Wear a weighted vest throughout or carry a dumbbell anyhow for the lunges only.

WoD - Friday 16th March, 2018

So I am not intentionally being a douchebag, I genuinely don't know the workout. It will be explained to the masses by the Director of the Games, Mr Dave Castro. And not a minute earlier than dick o'clock! 

As the gym is closed this weekend due to the CrossFit Training, Level 1 seminar, we shall be doing 18.4 tomorrow night. But you all already know that and have prepared your team colours ready to rock! 
Now, not to worry. I am not going to make you survive all weekend without throwing some tin around. I shall be offering a wonderful hang over curing workout, at 6pm on Sunday. Come down in your masses to take part, it was a blast last time! 

CrossFit Cardiff WoD

Do whatever the F**K 18.4 is as hard as you can and please record your times/scores/loads (??) to the whiteboard!