Workout of the day
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Xmas Eve
Have a gander below please team, take note of the timings. They are set purposefully for you men to get your arses into town to complete (start) your Xmas shopping!
Don’t mess it up.
There is a workout, I will post it, feel free to kick it’s arse!
Opening hours
10:00 - 12:00 Open gym
CrossFit Cardiff WoD
For time
50 - 40 - 30 - 20 - 10
5 - 10 - 15 - 20 - 25
Med ball cleans (20/14lbs)
Box jumps (24/20”)
Here’s hoping that the hang overs have officially f**ked off to where they came from. Or, the one you currently have is from another booze up.
Tiny Rebel have already been in touch to say that you were all extremely well behaved, no trouble to the bar staff and in fact gave them an extremely mellow evening of leisurely drink preparation. I have just a couple of lessons learnt:
Keep Alfie away from the microphone
Keep Woody WELL away from the microphone, especially after a butt ton of prosecco
Do NOT give Cath Knapton 3 shots for winning The Members Member award
Tomorrow will see the beginning of our reduced hours, all previously posted, just have a gander at the picture below.
CrossFit Cardiff Christmas Eve: 10:00 - 12:00 Open gym only
CrossFit Cardiff Suggested WoD (Not at all compulsory)
5 Rounds for time:
15 Thrusters (40/30kg)
15 Pull Ups
Courtesy of CrossFit.com!
Christmas Eve! Get your arses to the gym, as per opening hours below and get a good old thrashing in before everything goes Pete Tong! Maybe then the hang overs and food comas won’t feel so bad…due to being consumed by the DOMs in your arses!
Once finished, the lads will be free to start their Xmas shopping, having a few pints along the way of course, and you ladies can do whatever it is you normally do.
Keep your eyes peeled on Xmas Day for the workout post, record a video of you doing it, wherever you are and tag @Reebok CrossFit Cardiff on IG.
Open Gym: 10:00 – 11:00
WoD: 11:00 – 12:00
CrossFit Cardiff Xmas Eve Team WoD
In Teams of 3:
Within 15mins establish a 8RM back rack walking lunge (2 attempts each)*
Rest 5mins
Complete as many rounds and reps within 15mins of:
“The Chief”
3 Power Cleans (60/40kg)
6 Press Ups
9 Air Squats
*each teammate’s highest individual loads are combined and posted to the whiteboard along with their Chief rounds.
