WoD - Monday 9th October, 2023

We need your help, one of our own is in trouble and we need to descend on him with a huge ton of love, morale and support.
Enrique is currently in Llandough hospital having suffered a stroke. He is an absolute legend and has been a member of the gym for some time. Those of you on the members group, get round the lad, give him some love, go and visit. Show him what this amazing community can do!

Enrique brother, here’s to a very speedy recovery. I know from experience that CrossFit will be such a positive in your recovery. I have personally witnessed it and will help you in any way I can. You still need to teach me a kip up after all!
Huge love to you brother!

CrossFit Cardiff WoD
4 Rounds of, within 1 minute complete:
15/12 Calorie row
15/12 Calorie assault bike
Rest 5 minutes between rounds

WoD - Thursday 29th September, 2022

Not that I really want to talk about drinking ever again but… keep your eyes peeled for info regarding the CrossFit Cardiff 2022 Xmas party! And just remember how f**king epic it is!

CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5

These sets are straight and heavy.

Prior to each, athletes will complete 10 reps of a very slow and controlled wall squats, and you will bloody well love it!

Specialty
Now I maybe entirely wrong, again, but it will go a little something like this…
Split jerk
3 - 3 - 3 - 3 - 3

Strict press
3 - 3 - 3 - 3 - 3

Increasing weight for all sets

WoD - Wednesday 28th September, 2022

I’ve got nothing. No witty banter nor funny story to tell, just some love to give… workout love!

CrossFit Cardiff WoD
3 Rounds for time of:
5 Power cleans (80/60kg)
10 Burpee box jump overs (24/20”)
15/12 Calorie row