WoD - Thursday 11th October, 2018

Who’d have thought it was October hey? Nuts! If we all try really hard, I reckon we can convince the weather gods to leave us the f**k alone throughout the winter! Maybe, maybe not!

Ash loves a good bench! In fact, he spends nearly all of his spare time asleep, but…when he is awake he Benches. And does bicep curls, all while staring directly into the eyes of a blow up picture of me; a thoughtful present from his mother!
All of course in an effort to convert those small acorns that he has as biceps into, well, biceps. Maybe one day when he grows up he will have a set of guns that need locking up in the armoury at night. But until then, he will bicep curl!

CrossFit Cardiff WoD

5 - 4 - 3 - 2 - 1
Bench Press

The intention is to establish a max load for each set. Make it burn!

WoD - Friday 17th August, 2018

Finally, it's Friday. Come in, smash yourselves with a cool assed finale to the Buddy Buddy week. 

Remember, morning dwellers you will be unaffected. Those of you lot planning to make your Friday night a special occasion for those buddies of yours, remember the timings posted below:

Open Gym: 15:00 - 18:00
Shit loads of cool fun and frolics with barbells and stuff: 18:00 - END
Town for lots more fun but now with beer: END - THE VERY END

Everyone is welcome, get your ass down to have it kicked all over the jazz! 

CrossFit Cardiff WoD

For time:
50 Cal Row
40 Front Squats (20/15kg)
30 Burpees
20 Pull Ups
10 Box Jump Overs (30/24")

The above is the workout for the 06:30 class. Adjustments to the same workout will be made for the evening. 

As always, put your times on the whiteboard and send me a double biceps front group picture...