WoD - Wednesday 2nd December, 2020

This woman was such a legend! A fighter and an utterly fearless leader, she will always be remembered for the huge amount of good that she was responsible for.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 rounds for time of:
Row 440m
10 Box jumps (30/24”)
10 Deadlifts (125/85kg)
10 Wall balls (30/20”)

Hit this hard, respect Kelly and get those times up before you leave…

WoD - Thursday 25th October, 2018

Legs are like jelly! Thanks Suller!

Anyway, I have something very cool for you to watch, the most important part of this blog post. A very good friend of mine, Rob Lawson supported an amazing man throughout his journey of cancer treatment. Dan, a Royal Marine based in Arbroath, Scotland, at 45 Commando was diagnosed in the summer of 2017.
One day, he arrived at the gym wearing a hat and drinking a coffee, the Chemo had begun and the side-effects were obvious. Rob, being Rob, immediately and in an act of solidarity got his clippers out and shaved his head. Every Monday from then on, #coffeeandclippers was born. Sometime later, an event was organised, with a local Barbers shop named Mr Dun, £17,000 have been raised to date and all due to another amazing CrossFit Community.
CrossFit Aberdeen, you lot are fucking legends!

Having said all that, Dan still dancing like a Marine, you need to sort that out! ;-)

CrossFit Cardiff WoD

3 Rounds, each for time:
500m row

Rest 6 minutes between efforts

Please write each individual, kick ass time down on the whiteboard.