WoD - Monday 18th November, 2019

When all is said and done, and all the monies have been counted, we look to have raised over £5000 collectively. In only 5 weeks or £1000 per week, you legends have managed not only to make the second open this year a huge success with regards to the event and workouts, but have made a significant difference to some pretty amazing local charities.
Take a bow, and also please join me in saying a massive thank you to an integral member of the coaching team…Captain Safety, Al Conroy.

For 5 weeks he has busted his high vis coated, safety (safety is apparently sexy) conscious balls into making the open not just enjoyable but logistically sound! What a stud muffin!

Another big thanks to your team leads! If you agree with me and think that they were absolutely the perfect people for the job please let them know, comment, like, share and stuff! Give them the praise they deserve.
Well…until next year!

CrossFit Cardiff WoD

In teams of 3, complete as many rounds and reps as possible within 30 minutes of:
100 Calorie Assault Bike
75 Box Jumps (20”)
50 Wall Balls (20/14lbs)
25 Power Cleans (50/35kg)

Get those team names and scores up on the board please…

WoD - Thursday 25th October, 2018

Legs are like jelly! Thanks Suller!

Anyway, I have something very cool for you to watch, the most important part of this blog post. A very good friend of mine, Rob Lawson supported an amazing man throughout his journey of cancer treatment. Dan, a Royal Marine based in Arbroath, Scotland, at 45 Commando was diagnosed in the summer of 2017.
One day, he arrived at the gym wearing a hat and drinking a coffee, the Chemo had begun and the side-effects were obvious. Rob, being Rob, immediately and in an act of solidarity got his clippers out and shaved his head. Every Monday from then on, #coffeeandclippers was born. Sometime later, an event was organised, with a local Barbers shop named Mr Dun, £17,000 have been raised to date and all due to another amazing CrossFit Community.
CrossFit Aberdeen, you lot are fucking legends!

Having said all that, Dan still dancing like a Marine, you need to sort that out! ;-)

CrossFit Cardiff WoD

3 Rounds, each for time:
500m row

Rest 6 minutes between efforts

Please write each individual, kick ass time down on the whiteboard.