WoD - Monday 16th December, 2024

Happy Monday you lovely legends. We are nearly there, the silly season is firmly upon us. It is officially okay to be eating mince pies and thinking about putting a 20ft inflatable Grinch up outside your house. I bet your neighbours love you!

Festive season hours below

Xmas hours
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED

CrossFit Cardiff WoD
5 Rounds for time of:
60 Double unders
20/15 Calorie row
15 Pull ups

WoD - Monday 2nd of December, 2024

We are in the last month of 2024, December. Meaning that the silly season is soon to kick well into gear!
One specific element to this is the CrossFit Cardiff Xmas do, coming your way violently this Saturday. GET READY.

Prior to doing so, you will be subjected to the god awful 12 days of Xmas workout. Something you also seriously need to get ready for!

Lastly, getting this out there early, the Xmas opening hours are below:
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED

Anything outside of the above will be regular hours

CrossFit Cardiff WoD
5 Rounds for time:
18/15 Calorie assault bike
12 Deadlifts
9 Hang power snatch
6 Overhead squats
Barbell loaded at 60/40kg

A little story about this workout. I programmed/did it during lockdown with no bike and 50kg, albeit with snatch grip deadlifts and this is what I looked like…