WoD - Thursday 30th May, 2019

I’m starting to think that you lot did something wrong when you tested your last “1 Rep Max” back squat. As, when Xiaowen decides to pause at the bottom of his last rep of 4s, on the final set, before standing it up and saying that that was his 1RM I call BULLSHIT!! 😉

It might also be as a result of Melski now working at Welsh Water, maybe she has somehow inserted so PIDs into the flow, big help for you guys and without the associated guilt…what a legend!

CrossFit Cardiff WoD
For time:
30 - 20 - 10
300m - 200m - 100m
3 - 2 - 1 reps of:
Dumbbell Hang Snatch (50/35lbs)
Run
Rope Climbs

WoD - Thursday 2nd May, 2019

So then, a little bird tells me that you lucky buggers all have another bank holiday…4 day week! That’s what, 2 this month? I am missing a massive trick!

And, in order for you to enjoy it fully, we have some restricted hours on Monday only. They are posted below, setting you up perfectly for an afternoon in the sunshine (hopefully!)

Monday 6th May Open Hours
NO 06:30 Class
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD Class
12:00 - 13:00: Yoga

Anyway, how are the pins? Anyone else look like Fadi (a bulldog licking piss off a nettle) from around round 5 onwards? Just him? Never under estimate a walking lunge.

CrossFit Cardiff WoD

For time:
30 - 20 - 10
15 - 10 - 5
Dumbbell Hang Snatch (50/35lbs)*
Bar Muscle Up

*alternate arms.

The week is nearly done, if you can still hold a whiteboard marker after this then get your times up to the whiteboard please…

WoD - Thursday 18th April, 2019

So then, sharpen your senses into a legit state of readiness, in preparation for the ample amounts of Easter egg hunts this coming weekend. Luckily your transport to getting there will be far easier than riding that assault bike.

As a reminder, and in order to afford you lot the largest egg searching window possible, please see below for our Easter Weekend opening hours:

Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

CrossFit Cardiff WoD

3 Rounds For Time:
50 Double Unders 
40 Ab Mat Sit-ups
30 Dumbbell Hang Snatch (50/35lbs)
20 Burpees

Good luck (with the workout as well as the hunt) and get your times up on the board before you all bomburst for the weekend. Spare a thought to us workers!