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 - Tuesday 5th December, 2017

So then team. Remember this weekend we are hosting the workout, "Naughty Or Nice", a WoD that enables participants and hosts to clump together and donate toys for children who are not quite as fortunate. 

The WoD will be kicking off at the normal time, but we are asking those who participate to please bring a shoebox containing toys that cost £5. It's not much, a little effort and for an amazing cause. Please if you are going to workout, donate. 

CrossFit Cardiff WoD

Press
5 - 5 - 5
Push Press
3 - 3 - 3
Push Jerk
1 - 1 - 1