WoD - Wednesday 27th February, 2019

Let’s talk about the weather…nah f**k it, lets talk about something more important…the open…UPLOAD YOUR SCORES YOU MUPPETS!!!
Fortunately, I am not your mother (😉), and so unfortunately, I can’t do it for you! 😳

Anyway, how about the fricking weather, unreal hey?! Mind you, last year it snowed in late March so I’d better not talk too soon! The two wheeled death trap will be coming back out soon!! 😍😍😍

For tomorrow, wave goodbye to your midline…

CrossFit Cardiff WoD

Complete As Many Rounds and Reps as possible, within 20 minutes of:
Run 800m
20 GHD sit ups
Run 800m
20 Hip extensions

If you are able to walk over to the whiteboard, please write your scores loud and proud…

WoD - Thursday 17th January, 2019

All those who love an inverted burpee, and most importantly…hold your hands up high!! 🙋🏻‍♂️

Almost boringly now, we revert to some slightly more conventional movements, although don’t worry. It’s going to hurt! Not only because it contains the wonderful Assault Bike, because and for some reason unknown, Conner’s has decided to give the workout a name…and they are always the worst!

Speaking of Conners, due to the gym being closed for the CrossFit Training L1 this weekend, he will be leading a park workout, following a game of warm up touch rugby, at Roath park. Meeting at the wreck for 10:00am, PLEASE PLEASE, could you go to the post on the Facebook members page on and comment if you plan to attend.
What with Yoga on Sunday night (5:30 - 6:30pm) you will be set.

CrossFit Cardiff WoD

Posterior punisher 
5 Rounds of: 1 round every 5 minutes
10/7 Calorie Assault Bike
7 Kettlebell Snatch (R - 24/16kg)
7 Kettlebell Snatch (L - 24/16kg)
10 Pistol Squat (alternate)
10 GHD Hip Extensions 

Rest the remainder of the 5 minute window

There will be a strict time cap on the Assault Bike, so cycle hard and fast, and if you still have some minerals left, write your times up on the whiteboard, but if you don’t, do it anyway…

WoD - Tuesday 4th April 2017

Well that had a significant stimulus and was gangs of "fun!" I hope you are all recovering from the weekend and ready to embark on a new summer glute quest. 

As you will have seen, the "chill out" room has be re-located to the balcony. This is due to Cardiff Krav Maga utilising the space to run classes. They have amalgamated with us at the gym and shall be teaching classes on the main floor from 8pm onwards. Please help them to integrate into our community, they will bring with them a new avenue for you bad asses to potentially let off some steam should you wish. 

From now on, we shall be having you guys walk into the door on the left-hand side of the box so as you can head straight upstairs. Merely come back down the same way and enter the gym as you normally would. 
Before too long, I will be planning of having a easier and far cooler method of accessing the viewing platform, but please bare with me as it will take a lot of work. 

CrossFit Cardiff WoD 

A: 3 sets of 20 GHD Hip Ext

B: Front Rack Walking Lunges
10 - 10 - 10 - 10

Goooooood luck! Please post loads to the white board...