WoD - Tuesday 19t November, 2019

Although to some, this may appear to be bullying, it really couldn’t be further from the truth! My intentions come from 100% good will rather than pure evil!
Should Ollie decide to take his mother up on the offer of, I’m sure, a delicious meal coupled with an extremely festive evening he will: wake up refreshed and in the good books, hang over free yet unable to put his finger on the bizarre gut wrenching feeling, cursing through his veins.
It is simple…FOMO! Fear of missing out. And, yes he did miss out! Maybe the hang over that he will be suffering as a result will cause him to doubt his decision, until he has the inevitable light bulb moment once the craft beer fog lifts…”man that was totally worth it!”

The second reason for my apparent onslaught is easy…I really want to meet his mother and see what she’s like when smashed!

Speaking of the Xmas party, get your monies in for tickets and…tomorrows workout is the perfect pre-party pump!

CrossFit Cardiff WoD

10 Rounds for time of:
5 Strict pull ups
10 Press ups
15 GHD/ab mat sit ups

Use your newly sculpted biceps to guide that whiteboard marker in writing your times down…

WoD - Monday 14th January, 2019

Before I welcome you legends to another week I just want to mention how fricking cool last week was. A butt ton of you came in to try out the new classes and by the sounds and looks of things, got a lot from it.
The team and I are will be working hard behind the scenes to ensure that the transition is easy as well as conjuring up something cool for the gym’s 8th Birthday, planned for February the 8th. Keep your eyes peeled.

Now then, I’m sure the weekend was kind to you, filled with fun and fortune, maybe some sweating, lifting, but almost definitely all the top notch yoga to polish it all off. Leaving you plenty of time o chill on Sunday night and prep yourselves for yet another beasting!

Any of your legs cramp up at the thought of the stairs on Friday? Yep! Let’s just hope that you aren’t begging for mercy by Wednesday. But, now that Conroy has the reigns, i’m pretty sure that’s going to happen!

CrossFit Cardiff WoD
Six Rounds For Time:
5 Dumbbell Overhead Squat (R arm) (50/35lbs)
5 Strict Pull-ups
5 Dumbbell Overhead Squat (L arm) (50/35lbs)
Run 300m

I did try and warn you. Get those final runs out and chuck your times up. Conroy is lucky that your upper body has been significantly weakened, at least the punches coming his way won’t hurt as much!

Amazing picture of a Kate doing pull ups - thanks woe-rep

WoD - Wednesday 22nd March 2017

Awesome lifting tonight team. Big weights flying all over the shop! 

CrossFit Cardiff WoD

For 18mins complete an EMOM of:
1. 10 Strict Pull Ups
2. 15 Press Ups
3. Row 12/10 Calories

Make the the gymnastics pieces hard, search for honest reps, especially on the press ups. 

Post ticks to the white board...

And soon enough, you'll look like this...just with legs!