WoD - Thursday 14th February, 2019

If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!

There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!

CrossFit Cardiff WoD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups

Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…

WoD - Friday 3rd August, 2018

If you are reading this, then you have nearly survived! Only one more beasting awaits you, and you are going to love it! Honest!

I promise, that after tomorrow I shall leave you well alone...until next week anyway! 😉

Aside from making you aware of yet another immenant ASSault, I have something cool to share via the medium of screenshot. Alfie, the long legend has made a significant mark in the community, and for very good reason! I shall let you read the picture...

CrossFit Cardiff WoD

Within 3mins complete:
20/15 Assault Bike Calories
30 Wall balls (20/14lbs)
In the remaining time: Max ring muscle ups
Rest 6 minutes between rounds. Repeat for 3 total rounds.

Please write your total number of muscle ups to the whiteboard. And a F**K yeah if you get your first... 

WoD - Monday 9th July, 2018

On this day, 19 years ago, I graduated the Commando Training Centre as a 16 year old Marine...and on my dad's birthday. What happened from that day forward would, in a round about way largely bias what eventually and unfortunately happens to you within your 60min windows. 
Through various methods at 45 Commando, all meant for "character" development the sadistic person I am today was born. Sergeant Gillchrist, Corporal Jim Miles, Lance Corporal Shane Williams, Marine Dunx Forbes, Locky, Fen, Potsy, Cakesy, Kev Willet and Al Baxter all say...you're welcome! 

Please club together to congratulate the legends of your gym who battled hang overs (both meat and alcoholic) to kick ass for the entire weekend on a sunny and sandy beach! A super cool bunch of folk who you will all be proud to know, represented the box with the true spirit that it develops and upholds: respect, unselfishness, cheerfulness in the face of adversity and determination. 

CrossFit Cardiff WoD

5 Rounds for time of:
7 Clean & Jerks (75/50kg)
21 Wall Balls (20/14lbs)

Fast, dirty and unbroken. Those are your goals. Please post your times to the whiteboard....