WoD - Friday 3rd December, 2021

Happy Friday you lot. Please remember that the gym is closed throughout the weekend aside from Hannah (MY F**KING HOT ASSED WIFE - sorry one day I will stop, maybe), teaching some chilled (literally) yoga on Sunday night.

Instead you lot are headed to the Green Mile Training camp to take on some savagery and cold water! WIN WIN!!! Get amongst it, it will be a legit test of your will power and push you right outside of your comfort zones…do it!

CrossFit Cardiff WoD
For 5 rounds, within 3 minutes:
400m Run
Max rep thrusters (50/35kg)
Rest 3 minutes between rounds

Please post reps to the whiteboard…

WoD - Friday 20th November, 2020

Right about now, the glutes and hammy’s will be telling you just how much of a dick you are for lunging that load across the gym after months from lunging heavy weights across the gym!

But, it is Friday and so you can chill for the weekend. Remember to keep your eyes open for Conroy’s announcement of WoD and location, at the box is closed this weekend for an L1.

Happy hunting legends, see you on Monday!

CrossFit Cardiff WoD
A: Each minute, every minute for 6.
Hang power snatch triple (50% (for quality))

B: For time:
21 - 15 - 9
Calorie row  
Burpee over rower

Get those final weekly times and loads up on the board please team…

WoD - Monday 16th November, 2020

Right back into the flow of it all now, lockdown is officially over and so we can kick our own butts into the next millennium.

This coming weekend we are hosting a CrossFit L1 seminar for a few reasons but the top two are:

1. Cool folk need their L1’s to be able to go forwards and open cool CrossFit gyms.

2. I have a very hungry dog and NEED to work.

Never fear though, Conners is more than happy to brave the November weather and get you bad asses out and fit at a mysterious location! Look out for further announcements on the members group and blog.

Lastly of note, have a butchers at the Facebook members page, details of our slightly adjusted CrossFit Cardiff Xmas party are up and live. Get stuck in!

CrossFit Cardiff WoD
On a 16 minute running clock, ascend the ladder:
5 - 10 - 15 - 20 etc reps of…
Wall balls (20/14lbs)
Kettlebell Swings (20/24kg)

Get those completed reps up to the whiteboard please legends…

WoD - Tuesday 4th August, 2020

I have two boring pieces of info for you tonight team, sorry:

1. IF YOU HAVEN’T RETURNED YOUR EQUIPMENT TO THE GYM YET, PLEASE DO SO. ASAP. Each day from now that it is outstanding, will be an additional 5 minutes that Ash will spend sat, naked on your face following a weighted 10km run. Your choice.
   Thank you to those who have, you have avoided Ash’s but hole!

2. Secondly…WE HAVE AN L1 AT THE GYM THIS WEEKEND (kind of - a very bizarre socially distanced L1). Therefore the workout will be led by Conners Conroy, at Roath Park. Please look out for details on the members group.

Anyway, here’s to hopefully one of the last workouts that we HAVE to do outside.

CrossFit Cardiff WoD
5 rounds of within 2 mins:
20/15 Calorie assault bike
Max calorie row
Rest 4 mins between rounds

Please write calories rowed up on the whiteboard…

WoD - Wednesday 2nd October, 2019

Chill your boots now. This post is late, but it is intentionally late.

Earlier I received a very cool email, one which caused my to entirely alter the subject of this blog post (and to think, what I had previously written was fuuuuuuuuckin hilarious…sorry) but this is now far more fitting and important!

Put your hands together, whoop and holler for your one and only…Ash. He’s only gone and f**king done it! An invite to CrossFit’s Seminar Staff!

Successful completion of an internship is really not easy, and the overwhelming majority of people fail. Ash has had to swallow some hard feedback and demonstrate significant maturity in order to digest and apply almost immediately.
Some may say that the process is too much, maybe even harsh or unfair, but it really is that way to uphold a standard! But, knowing that his journey ended in success provides me with the upmost of confidence that you extremely lucky lot are in very good hands!

Congratulations Ash, very well done indeed!

Listen to is from the bosses mouth…

CrossFit Cardiff WoD

A: Back rack walking lunges*

6 - 6 - 6 - 6

*Ascending load from 70% of Back Squat 1RM

B: Suicide Sandbag Sprints
All shall be revealed!

Loads to the whiteboard please team, and tell Ash he’s a stud!

WoD - Wednesday 31st July, 2019

Another month comes to a close and we are one away from the dreaded ‘embers! However, the good news is that we only have four of those bad boys before the 2019 CrossFit Cardiff Xmas Party is upon us, truly an evening to get excited about!

NOTICE

There will be no open gym or regular classes at the gym this weekend due to hosting a CrossFit Level 1 seminar. Giving back to the community and allowing 40 new bad asses to begin their journey and hopefully open a shit ton more CrossFit affiliates…another is one more of us and one less of them!

Yoga

Yoga will be on from 5:30 - 6:30 (17:30 - 18:30) with Liv. Allowing you guy to bend all of your weekly stresses away. DO IT!!!

CrossFit Cardiff WoD

Front Rack Walking lunge
8 - 8 - 8 - 8 - 8

Get some heavy plates on those bars, and bring out the glutes. Scores to the board on completion please…