WoD - Friday 27th October, 2017

Start getting festive team! The Sixth annual CrossFit Cardiff Xmas party is coming! Booked at the Bootlegger on Womanby Street. Details below:

Arrive from 7pm
Food from 8pm (If you rock up too fashionably late, be prepared for this section to be gone)
Band from 10pm (Shanghai Shufflers)
DJ there after until 2:30am
2:30am. AFTER PARTY AT ASH'S!! 
All for £20 which will include some free booze

If you haven't been to one of our Xmas parties then please, trust me, plan on doing nothing the following day. Really! 

Grab a coach, when you get chance and hand over your hard earned cash! They will record your name and you will be ready to rock. 
All that will be left to do is get your handbags and gladrags ready! Please, dress how you want but don't embarrass yourself like Ash is bound to by wearing a CrossFit t-shirt! 

The Facebook event

Add yourself as attending if you are, and share amongst those who aren't friends with me. The venue website is below...

Cardiff Bootlegger

Anyway, what you really came on here to find out...Fran on heat! 

CrossFit Cardiff Partner WoD

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Rest 5mins

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Partners can split the work however they want.

Please post times to the whiteboard...

WoD - Friday 1st September, 2017

Pinch, punch, first of the month bi*ches!! 

Welcome to the 'embers, from here it's a slippery slope to spending entirely too much time trying to avoid X-factor and even longer hung over following the infamous CrossFit Cardiff Xmas doo. Details will not be coming out soon as I am a relatively normal human being.

Until then, we have loads more chances to get super fit, tomorrow being another one of them!!

CrossFit Cardiff Partner WoD

Within 15mins in a You go, I go format, complete:
6 Deadlifts (110/75kg)
9 Pull Ups
12 Box Jumps (24/20)

Please post rounds to comments...

Well it certainly has not been an easy road, for anyone, but she did it! Very well done Kathryn, CrossFit L1 Trainer, you should be extremely proud of yourself. Onwards and upwards!! 

WoD - 17th July 2017

Tomorrow we welcome the newest batch of hungry on rampers, and they are busting to get into class!  

You excisting memebers, you know the deal, anyone who looks like a rabbit in a set of headlights, grab them and show them the ropes; we all remember how it felt to go to your first class! 

CrossFit Cardiff Partner WoD

10 Rounds for time of: 

Run 200m (both athlete's run every round)

Complete one round of:

10 Burpees

15 KBS@32/24kg

Alternate rounds of the Burpees and swings such that each partner does 5 rounds. 

Please post times to the whiteboard... 

WoD - Friday 14th July 2017

Well those rows sucked massive amounts of ass! I can't wait to see Suller's times! ;-) 

Team Ginger Crusts just finished at 20:49 GMT. 

CrossFit Cardiff Partner WoD

Within pairs complete as many rounds as possible in 20mins of:
15 Air Squats
10 TTB
5 Burpees Box Jumps (24/20")

Please post rounds and reps to the whiteboard...

PS. Remember that there's no 09:30 class tomorrow or Monday morning. 

WoD - Monday 20th March 2017

This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try. 

Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying. 

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of:

2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")

You go, I go format.