WoD - Wednesday 9th January, 2019

Well we have had success, so far in both mobility and weightlifting. The next piece is education.

Now I was going to begin with nutrition but have decided to postpone that by a week or two. As, with everything else, first thing is first. Bring your jackets, hot water bottles, cushions, whatever you need to keep you warm while you listen to What Is CrossFit.

The good news is that I won’t judge you for eating popcorn throughout!

CrossFit Cardiff WoD

Deadlift
3 - 3 - 3 - 3 - 3*
Build weight across all sets in an attempt to achieve a new 3RM

* Following each set Row a 300m Sprint

WoD - Wednesday 21st March, 2018

I have some "good"news for you legends! Good because due to the simple fact of being a wonderful member of CrossFit Cardiff, you get some cool additional benefits, one of which will be coming your way in the very near future. 

A very good friend of mine, and good friend to some of you too, has agreed to program for you all next week as a guest appearance. Now not only is this very cool alone, but what's even cooler is who the mystery sadist is...Oakley Woodhouse. 

Now, not only is Oaks a member of the CrossFit L1 Seminar Staff, she is also a head trainer on the CrossFit Kids Seminar staff AND competed as a member of Team JST at the 2017 Reebok CrossFit Games!! Team JST placed 15th overall and won two events.

Which all means...that you lot are in trouble! ;-) And you thought Hannah's week was bad!! Unlucky my lovelies! 

Anyway, back to tomorrow's fun...and we seem to be setting a trend. Anything goes in the open... 

CrossFit Cardiff Partner WoD

10 Rounds for time, in a "you go, I go" style:
300m Row
20 GHD Sit Ups
10 Burpees over rower*

*please do not smash your faces, or, and more importantly...my rowers! ;-) Xx

Please write total and utterly bad assed ninja times, to comments...

Doesn't she look so sweet, innocent, yet extremely evil!