WoD - Tuesday 27th March, 2018

With the open officially please comment, like and share in order to say thank you to Al Conroy for his huge amounts of hard work and ninja organisational skills. Put to the test over the past 5 weeks with horizontal pull up bar exits and massive hang overs as result of huge snow fall. What a hero. 

Easily, the best open season we've had so far, without a shadow of a doubt and it's all because of your involvement. The environment you have all created via the camaraderie developed in response to the suffering induced by shared pain is unreal, but not surprising. 
It makes CrossFit Cardiff the very best place to be. Despite the reason for being there, is yet another horrendous workout! 

Love you all!

CrossFit Cardiff WoD

Within 8min, climb the ladder of:
1, 1, 2, 2, 3, 3 etc
Deadlift (120/85kg)
Burpee over the bar

If you still work after this, send Oakley more abuse prior to writing your back breaking scores on the whiteboard....

WoD - Monday 22nd January, 2018

Welcome to another week, six more chances (if you're not Conroy and actually rest on one day that is) to kick your own ass to amazing levels of badassery.

The Ginger Ninja is your pilot through this weeks pain, sorry I'm mean...fun. Regardless of how many calories you have to do on the assault bike, you will have fun. Fooooooor sure! 
The additional "fun" is us simply being cruel to be kind, allowing you legends to prepare to the very maximum for the up and coming CrossFit Game Open; literally the best fun you will have this year with some of your clothes on! 

Try and think of a better way to start the week, go on...see if you can...

CrossFit Cardiff WoD

For 5 Rounds and within 2mins, complete: 
20 Bar hop burpees
Max cal row
Rest 4 mins between rounds

Please post huge numbers of total cals, per round, to the whiteboard...

NOPE, and...they row a shit ton of calories too...

WoD - Saturday 9th December, 2017

Welcome to the weekend. Before you get yourself out to shop, get smashed, whatever your Saturday's entail. Please, PLEASE come to the gym to get your sweat on for a very cool cause. 

Naughty or Nice
Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. The aim is to help 3000 children this year. Come and help achieve it. 

All registrations will be done on site by BJ Stagner, a seriously cool friend who is helping our cause. All you have to do is bring shoebox full of toys, along with £5. Have some fun, do a workout as well as a very good deed. 

Naughty
Within 12mins, perform an ascending Ladder, 3.3.3.6.6.6.9.9.9… of:
Hang Power Clean (50/35kg)
Burpee over Bar
Wall Ball (20/14lbs)

Nice
Within 12mins, perform an ascending Ladder, 3.3.3.6.6.6.9.9.9… of:
Hang Power Clean (40/25kg)
Burpee over Bar
Wall Ball (14/10lbs)

WoD - Wednesday 28th June 2017

We are launching a new marketing campaign based around any old pictures of members that can be photoshopped to look like the attached. 

Please, if anyone knows of anything as wonderful as Woody posing for a stop smoking banner then I NEED to know about it. The only thing that has come remotely close so far is a picture that I was made aware of with Louisa posing for the cover of a soft porn novel; or so it looked! Why let the truth get in the way of a good story hey! ;-) 
 

Sorry Woody!! It definitely was NOT your husband that sent me the original! 

CrossFit Cardiff WoD

4 Rounds for time of:
9 Squat Cleans (80/55kg)
15 Burpees Over the Bar

Thank you very much to our friends at CrossFit Serenissima for this brutal workout.

it was NOT Jimi!!!