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Opening Hours:
Monday:
6:30am - 7:30am - WOD Class
12 noon - 5:00pm - Open Gym
5:00pm - 6:00pm - WOD Class
6:00pm - 7:00pm - WOD Class
7:00pm - 8:00pm - WOD Class
8:00pm - 9:00pm - ON RAMP
Tuesday:
6:30am - 7:30am - WOD Class
12 noon - 5:00pm - Open Gym
5:00pm - 6:00pm - WOD Class
6:00pm - 7:00pm - WOD Class
7:00pm - 8:00pm - WOD Class
Wednesday:
6:30am - 7:30am - WOD Class
12 noon - 5:00pm - Open Gym
5:00pm - 6:00pm - WOD Class
6:00pm - 7:00pm - WOD Class
7:00pm - 8:00pm - WOD Class
8:00pm - 9:00pm - ON RAMP
Thursday:
6:30am - 7:30am - WOD Class
12 noon - 5:00pm - Open Gym
5:00pm - 6:00pm - WOD Class
6:00pm - 7:00pm - WOD Class
7:00pm - 8:00pm - WOD Class
Friday:
6:30am - 7:30am - WOD Class
12 noon - 5:00pm - Open Gym
5:00pm - 6:00pm - WOD Class
6:00pm - 7:00pm - WOD Class
7:00pm - 8:00pm - WOD Class
8:00pm - 9:00pm - ON RAMP
Saturday:
10:00am -11:00am - Open Gym
11:00am - 12:00 noon - WOD Class
Sunday:
10:00am - 12:00 noon - Open Gym
12 noon - 1:00pm - FREE Taster/Open Gym-
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Monthly Archives: April 2011
Kettlebell Meltdown!!! – Sunday 1st May 2011
5 rounds for time of: Run 400m 15 Kettlebell Snatches – Right hand (1.5P/1P) 15 Kettlebell Snatches – Left hand (1.5P/1P) 15 Knees to Elbows Post time to comments…
WOD – Friday 29th April 2011
Gym is open from 10am – 12 noon with WOD classes at 10 am and 11am 10 rounds for totals reps (calories on rower) of: Max Calories on Rower – 30 seconds work, 30 second rest Max Rep Kettlebell Swings … Continue reading
Bank Holiday Opening Hours
The opening hours for the Bank Holiday weekend are as follows: Friday 29th April 2011 10:00am – 12 noon Saturday 30th April 2011 10:00am – 12 noon Sunday 1st May 2011 10:00am – 12 noon. FREE taster 12:00 noon – … Continue reading
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WOD – Thursday 28th April 2011
A: Muscle up tekkers B: 5 Rounds for time of: Run 400m 21 Power Cleans (70kg/45kg) Post time to comments…
WOD – Wednesday 27th April 2011
A: Pistol squat tekkers B: “Death by Pull Ups” With a continuously running clock perform 1 pull up the first minute, 2 in the 2nd etc until you are unable to complete the pull ups required within that minute. C: … Continue reading
WOD – Tuesday 26th April 2011
A: Within a 20 min time frame: Back Squat 3 – 3 – 3 B: For time: 21 – 15 – 9 Squat Snatch (35kg/20kg) Wall Balls
WOD & BBQ – Bank Holiday Monday 25th April 2011
WOD Class today at 12 noon followed by a Barbeque! CrossFit Cardiff WOD: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who … Continue reading
WOD – Easter Sunday 24th April 2011
Remember the gym is closed today. Rest day…or… Run 5km Post time to comments…
WOD – Saturday 23rd April 2011
3 rounds for time of: 50m Walking Lunges 50m Broad Jumps 50 Kettlebell Swings (1.5P/1P) Post time to comments…
