WoD - Friday 2nd December, 2022

Happy Friday you legends! Please remember that the gym is closed this weekend for the CrossFit Level 2 seminar. The only poor bugger allowed in for a high level thrashing will be Joe G, who is taking said L2 and will be getting a high level thrashing!

Wish him luck when you see him or… give his legs some sympathy if you don’t get to him in time!

CrossFit Cardiff WoD
Snatch
0 - 4 minutes
3 Reps
Rest 2 minutes
4 - 8 minutes
2 Reps
Rest 2 minutes
8 - 12 minutes
1 Rep

The goal is to set the heaviest load possible for each rep range. Increase as reps decrease. Heavy singles, no touch and go.

WoD - Friday 3rd September, 2021

That Friday feeling! Get out, soak up that last “summer” sunshine and get yourself ready for a cold winter…IN THE BOX!!! NOT, in your living rooms!

Now the good news really is that the ball is rolling for the first Xmas Party since god knows when…in all fairness, I think we all needed a break after the last for the hang overs to ease! Ready to get back amongst it. Watch this space!!

CrossFit Cardiff WoD
For maximal load, perform the following complex:
6 Front squat
12 Front rack walking lunge
6 Front squat

The goal is to maintain constant forwards movement throughout the lunges, good luck…

WoD - Monday 26th November, 2018

The time is nearly here…it is definitely NOT now, but it is NEARLY here. There is no need to put Christmas decorations up in November, neither is there a need to put them up in October or September!! WAIT!!! Remember what we strive for within CrossFit…intensity! Save the volume!
Get stuck into the Xmas spirit for a shorter yet more intense time period!

And…the first thing that you should do is PAY FOR YOUR XMAS PARTY TICKETS, please!
Christmas Day will be here quickly, but not before your hang over has passed!
£20 in cash to a coach and have them record your name on the super special list!

CrossFit Cardiff WoD

5 Rounds for time of:
50 Double Unders
20 Pull Ups

Short, gassy and one hell of a bicep pump! If you can hold a pen afterwards, please write your times to the whiteboard. If you can’t…ask someone else to do it for you!

A cheeky bit of love for CrossFit, guess what…it really hurts but…it really works!! 😍

WoD - Wednesday 21st November, 2018

Well I always remember it being bad but that was horrendous! A little bit of a right of passage though, especially for me seeing as it was my first ever CrossFit workout. Why the hell I’m sat here writing this to you, still doing CrossFit and having opened my own gym I have no idea…maybe I just wanted to share the “love”…not wanting to keep that special feeling all to myself!

Talking about special feelings…get your monies in for the Christmas party please. Affording you lot the ability to experience the special feeling of alcohol on December 21st. It’s now a month away and I need to give numbers over to Tiny Rebel. I need to get numbers to them by the end of the month…do not miss out.
£20 in CASH at the box to a coach and we shall record your name. Sorted! I would use this post to display a picture of last years carnage, but…there isn’t one! Not one picture out of 70 people! At least 70 smart phones in one room (some of those of you who are not to be trusted who own two) and not one picture! That tells you three things:

1. Everyone was having such a kick ass time that they forgot to take their phones out of their pockets to record the event.

2. You really should make sure you buy a ticket to this year in order to experience it!

3. All of us were waaaaaaaay too pissed to be able to work our phones anyway!

CrossFit Cardiff WoD

Front Rack Walking Lunge
10 - 10 - 10 - 10
Use these sets to build load throughout. Load is technique dependant.

Please record your ass breaking weights to the whiteboard upon completion…