WoD - Monday 8th July, 2019

Another Monday, another week! Lots of opportunity to get yourself smashed into the ground by Conroy, this time. The organisational wizard has devised a devilish week of brutality, set to be administered to you but the best team of coaches this side of Nagasaki! What a group of legends!

Groves Update
I know you ‘re all dying to find out what the week of abuse caused, well…he read every word and is coming back to the gym. Or so he says. Gradually at first, because he’s scared, but apparently planning to begin his quest to elite levels of Daddy fitness in August! Rally, send him hoards of shit on Facebook, IG and any other forms of communication. I think his number is on the toilet door at the Travellers Rest!

CrossFit Cardiff WoD

For time:
1000m row 
15 Bar Muscle Ups
2000m Bike (1.2miles)
15 Ring Muscle Ups

This is going to be uncomfortable, but that’s ok, the best way is to get used to it. Times up please…

WoD - Monday 1st July 2019

Pinch, punch, first of the month bitches!

Please could you do me a favour this week…when you see Christie could you offer her a warm embrace. Hold her, not too tight, but with a loving squeeze. She will be feeling delicate, having spent the majority of last week not just supping entire flagons of cider, but funnelling them down her neck!
Not just this, but she also had a 20kg Morrisons carrier bag of jammy dodgers to get through. There is a slight possibility that she spent as long in the biscuit aisle as it would’ve taken her to actually consume them!

We all know though, getting the right biscuit is critical! You do not want to rock up with a packet of Rich Tea!

Start the week with a bang, two complex movements that will get your butt and boulders pumping…

CrossFit Cardiff WoD

30 - 24 - 18 - 12 - 6
10 - 8 - 6 - 4 -2
Dumbbell Hang Clean & Jerk (50/35lbs)
Ring Muscle Ups