WoD - Friday 7th January, 2022

KEEP YOUR EYES PEELED FOR A FUN FILLED SUPER SATURDAY COMING SOON!

On February the 5th, CrossFit Cardiff will turn 11 years old. From the day that the doors first opened to the world, and we will celebrate with a kick arsed throwdown. A fun team comp with some stinking workout and some just “take the piss” events.
For those of you who are happy to do so, we will do our best to get the rugby projected on a big screen (if anyone has a projector then please make it known 😉) and accompany it with food and drink and whatever happens as a result!

GET IT BOOKED IN YOUR CALENDARS

CrossFit Cardiff WoD
5 rounds for time of:
100m Farmers carry (2x 32/24kg kettlebells)
20 GHD sit-ups
75 Double unders

Times up to the board please legends…

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 - Wednesday 11th December, 2019

The time is near team, really near! I now really do NEED your Xmas party ticket money pretty please. Any payments made after Friday will only be accepted following the completion of an utterly disgusting workout involving an assault bike and a wall ball.

Despite the fact that this late payment will gain the recipient an increase in their levels of fitness, it will likely also provide them with a black eye, the visible evidence of the after effects of a heavy medicine ball to the face…in perfect time to look all fancy in your smartest clobber!

Just pay up instead…

CrossFit Cardiff WoD

Back Rack Walking Lunges*
12 - 12 - 12 - 12

Following each set, with as little rest as possible:
Sprint 15/10 Assault Bike Calories

Rest 5mins between efforts

*These sets are intended to be as heavy as technique will allow. Please get your loads up to the whiteboard, accompanied with the seconds/minutes taken to complete said calories.