WoD - Monday 26th April, 2021

Well that lockdown was long and sucky! It however, is over and just in time for some outside awesomery!

Below are all the details, copied and pasted from last Thursday’s post, giving you another option to actually read it! 😉
Looking forward to seeing some friendly faces again!

THE GYM ITSELF WILL BE CLOSED, PLEASE DO NOT PLAN ON NEEDING THE TOILET WITHIN YOUR CLASS TIME

We will be running outdoor classes next week and next week only, for up to 30 people at the below times:
08:00 - 09:00
12:00 - 13:00
17:00 - 18:00
18:00 - 19:00

These classes will require booking via team up, currently live however if the word on the streets that has come directly from behind the bottom field bike shed is true (it’s where all top country wide political decisions are made), then all of the above may well be scrapped at the very last minute and changed yet again.

If you weren’t aware, small businesses typically don’t (unless they are snogging someone behind the bike sheds at break time) get any prior warning of any major decisions.
For example, this lockdown that we are currently in was decided with about 5 hours notice. One hour for each month that we have been closed.

ALL OUTDOOR WORKOUTS WILL BE EXTREMELY LIMITED EQUIPMENT. BUT WILL STILL BE SAVAGE NONE THE LESS. AND…FILL THE VOID MORE IMPORTANTLY OF COMMUNITY RATHER THAN BARBELL BEASTINGS

Anyway, we have cool news and not long left to wait to get back amongst it. Which is extremely cool.

Lastly and throughout next week: 26th - 30th April ALL equipment is to be returned to the gym please

CrossFit Cardiff WoD
In front of a 12 minute clock
1 minute max rep press ups
1 minute max rep air squats
1 minute max rep double unders 
No rest between rounds

Enjoy some fitness and more importantly, buddies! The workout will be short and over, affording you time to reunite.

WoD - Monday 10th August, 2020

Well the day is finally here, we can train inside! Nearly 5 months of forced closure has I’m sure, been utterly devastating for many businesses. You lot have stuck true to us and supported throughout, I will be forever grateful for that.

We still however, aren’t out of the woods with regards to COVID, and your classes will look a little differently than they used to, maybe the new norm; I very much hope not.

Please Read

• Please remain in your car until a few minutes prior to class

• Entry and exit will be through alternative roller doors

• Temperature spot checks will be made

• SHOULD YOU EXPERIENCE ANY SYMPTOMS SIMILAR TO COVID, PLEASE REFRAIN FROM ATTENDING CLASS

• Listen to the coaching staff intently, so as you know exactly what to do and when, making life easy for us and ensuring that you stay well clear of the naughty box

• PLEASE BOOK INTO CLASS and CANCEL IF YOU CAN’T MAKE IT

• Should your plans change at the last minute, do not assume you can just jump into an earlier class

• We are going to have a good, very hard week of training. Enjoy and listen to what your body is telling you. If you need a rest, REST!

The following timetable will be implemented until further notice

CLASS SIZES WILL BE LIMITED TO 20 ATHLETES

CrossFit Cardiff WoD

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats
20 Back squats
Run 400m
20/15kg barbell

Please get your rounds and reps written to the whiteboard…

WoD - Thursday 16th July, 2020

I seriously hope that tomorrow is a beautifully hot and sunny day for you, not torrential rain as it was when I did this workout. Variance though hey, attempting handstand push ups on a moist mat!

29 of you legends will be throwing down on Saturday, please stay afterwards for a social distancing social! I can’t wait to see you all and watch you in huge amounts of pain!
Workout and equipment requirements will be released tomorrow!

CrossFit Cardiff HomeFit WoD
For time:
100 Air squats
10 Handstand push ups
75 Air squats
15 Handstand push ups
50 Air squats
20 Handstand push ups
25 Air squats
25 Handstand push ups

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Bodyweight

Warm up
”Tabata this”
For 8 rounds of 20s on, 10s off:
Cossack lunges
Finnish warm up
Air squats
Walk outs

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here