Announcement

A rare Saturday blog post in order to make an announcement to the class timetable. Please ready below for details.

As by popular demand, the last evening classes will now revert to 19:00 (7pm) (Monday - Thursday)

Therefore, beginning on Monday 30th September, (THIS COMING MONDAY), the day after the weekend… Monday…the class timetable will look as so…

TECHNIQUE

The astute will have noticed the new class, Technique. This will be an opportunity to improve technique from gross movement patterning to nuance. From the ground up, with time under tension or just dedicated time to a specific segment of a movement, available to unlimited members, this will allow you to feel more comfortable with movement during a workout and let the special place come to you.

WoD - Friday 4th January, 2019

Standby for a good kicking to polish off the first week of 2019. Slowly but surely I am seeing faces returning from the Christmas break and with this being the last week of the current timetable, be sure that you know what the updates are. A LARGE picture of said changes is posted below.

Get ready for a weekend of not drinking, ensuring that you are fully re-adjusted from the “silly season” and are able to string together a few reps of stuff.

I have a job for you all…find the lanky legend Alfie, and give him a massive smooch, cwtch and mildly aggressive ass spank – he loves it – especially on his birthday like it is today (well tomorrow if you are reading this on Thursday night)!
Penblwydd Hapus brother, I hope everything you drink today IS alcoholic, contained within a LARGE drinking receptacle, and bought by someone else.

CrossFit Cardiff WoD

3 Rounds For Time of:
21 Burpees
15 Deadlift (100/70kg)
9 Bar Muscle Ups

Sprint these reps and write your finishing times to the whiteboard on completion… 

WoD - Friday 28th December, 2018

As a reminder to everyone who is able to read this, maybe the rest are still sobering up from the Christmas party, that the new timetable does not come into effect until January 7th. Also posted below are the timings for tomorrow:

WoD: 09:30 - 10:30
Open Gym: 15:00 - 17:00
WoD: 17:00 - 18:00
WoD: 18:00 - 19:00

Lastly, according to Tiny Rebel, we truly put their bar staff through their paces…from the horses mouth. The good news is that I have already booked the venue for next year, the 21st of December. This time, a Saturday, meaning that we will have plenty of time throughout the day to do cool shit!
This also means that you can start planning Christmas 2019 now! ;-)

CrossFit Cardiff WoD

4 Rounds each for time, of:
20 Calorie Assault Bike
40 Double Unders
10 Shoulder To Overhead (70/50kg)
Rest 4mins between rounds

Please post times to each round to the whiteboard and clear your diaries for Saturday (tomorrow) the 29th. We have a kick ass hero workout coming your way.