WoD - Monday 15th January, 2018

Firstly, I would like you to take a long hard look down at your own legs and say..."well done lads, you made it! You beat her, Hannah, that evil woman who tried to kill you...you survived!" 

Secondly, get your butts into class and blow off those weekend hang overs, as not everyone is doing dry January! ;-) We have complete our first Foundationals class of 2018, F**K YEAH! Please, please, welcome them into the gym with a sweaty, and chalky hug...just like you were. 
Grab one, show them where everything is, partner up with them and throw down. I can't wait to see it. 

CrossFit Cardiff Partner WoD

10 Rounds For Time of:
10 cal row
8 KB swings (32/24kg)
1 Rope climb

These rounds performed are in a "you go, I go style"

You legends below, and you long standing legends, please write your first ever times to the whiteboard...welcome to the party. 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

WoD - Friday 28th July, 2017

In order to get to the games next year, as certified bad ass, Jimi has been following some top level programming. He pounds himself into the ground in the corner with deviating workouts, often at such speed and with such virtuosity of movement, it's hard to catch it on film. Luckily today however, I managed to do just that!
I felt as lucky as Attenborough does, after having just recorded footage of two Macaques shagging! 

CrossFit Cardiff WoD

3 Rounds, each for time of:
20 KB Swings (24/20kg)
15 Burpees
20 Cal Row
15 Burpees
20 KB Swings (24/20kg)
Rest 6mins between rounds 

Please post times to the whiteboard...

WoD - Thursday 12th May 2016

You lot were throwing around some impressive loads tonight team, super cool. 

Amazingly, none of you died! Even though three special ladies tried in a multitude of ways to do so...you survived! Tomorrow will be easy in comparison! 

Morning crew you are in for a treat, Mel is back armed with a new form of quidditch...

CrossFit Cardiff WoD - Courtesy of CrossFit.com

4 Rounds of:
Within 4mins:
15 Wall Balls (20/14lbs) (12/10ft)
30 Medicine Ball Cleans (20/14lbs)
Max Cal Row

Rest for 4mins between rounds

Please post total calories rowed to comments...

SLUT DROPPING