WoD - Friday 20th July, 2018

That F**K it's Friday but rumour has it, its going to be bloody raining! Not to worry, we have a roof! And something else very cool for you...super duper, plush...black cards!! 

Now don't get too excited, these bad boys will not be getting you free - certainly not happy dead chickens - all year, but they do allow the holder to discount at some common establishments, which, are importantly...local, small businesses. NOT huge corporations! 

The launch will be launched, on Saturday. Members will be able to collect their cards their cards and be allowed a special extra discount at one of our favourite meat providers...Got Beef. 
On Saturday only, they have been kind enough to increase the usual 10% off burgers only to 15% off all food all day!! Perfect for your post workout protein loading as trust me...you will need it! 
Get down there on mass!! 

Keep your eyes peeled this weekend for further discount announcements...and please don't all swamp Conroy for your cards! 

CrossFit Cardiff WoD

For time:
Row 1000m
50 Ab mat Sit Ups
40 Overhead Squats (40/30kg)
30 Burpees
20 Pistol Squats
10 Bar Muscle ups

Get your meat craving, salvating butts over to the whiteboard and write your times down please...

WoD - Monday 11th June, 2018

Welcome to another week of fun filled, frolicking fitness!

Congratulations to those ass kicking weekend warriors, who represented at IONs pair competition; battling away over the course of the day and doing so with your heads held high and a proud CrossFit Cardiff logo on your back! 
I'm sure the crowd of enthusiast supporters who came to cheer you on, drowned out the noise of any other affiliate's support crew, as they are clearly used to screaming over Suller's impressive diaphragm. 

Anyway, Monday is upon us and you want to know what awaits you hey. Without further ado...

CrossFit Cardiff Partner WoD

Within 15mins Complete as many rounds and reps as possible of:
4 Bar Muscle Ups
8 Press Ups
12 Pistol Squats
This is in a "you go, I go" style. 

Please record total rounds and write to the whiteboard...

WoD - Thursday 21st December, 2017

How's sneezing team? Good fun? Rest up so that you can all laugh in comfort at those kick ass Christmas crackers jokes! 

So then, lets see how the legs are. We have an underused benchmark girl for you today. Mary. 

CrossFit Cardiff WoD

"Mary"
Within 20 minutes, complete as many rounds in as you can of: 
5 Handstand Push Ups
10 Pistols
15 Pull Ups

WoD - Friday 18th August, 2017

You know that even when you have to stop for a mid-WoD shit, and still kick everyone's arses, you have been well trained by repeatedly running away from the Police on the streets of Glasgow! 

Dougie "WoDShit" McDougal shall be named such from now on in! 

CrossFit Cardiff Partner WoD

In partners, 2 Rounds for time of:
100 Pull-ups
80 AB-mat sit ups
60 Pistols
40 Cal Row
20 Single arm DB Push Press (50/35lbs)

Athletes may share the work as required. 

Getting out of the car was a drama though!