WoD - Monday 18th December, 2017

Well...I told you! Absolute carnage! But soooooo much fun! Vague memories of crowds surrounding Conroy, chanting..."Conroy, Conroy, Conroy!!!" have been re-visiting me throughout the day. And they say we are a cult! 
Some serious shapes were bust on the dance floor and Ash managed to grind up against the male vocalist for the majority of his second set. Which by the way, he was not impressed by! 

I seriously hope that you had an amazing night. It has been a privilege to be with you all throughout 2017 and to work alongside the greatest coaching team around. Utter legends.

If any of you have any pictures of you all looking so fricking dapper, then please post them to IG and tag @reebokcrossfitcardiff

Now back to the week, the last chance to smash yourself properly before the silly season takes full control...

CrossFit Cardiff WoD  

For 5 rounds, complete an EMOM of:
1: 20/15 Cal Row
2: Run 200m
3: 50 Double Unders
4: 15 Burpees
5: Rest

Please post a tick to comments if you are able to complete every min...

12 Days of Xmas aftermath.jpeg

WoD - Saturday 16th December, 2017

The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come. 

For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that! 

Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up. 

This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up. 

CrossFit Cardiff 12 Days of Xmas

1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour. 


WoD - Friday 15th December, 2017

The long await is nearly over. You only have to go to bed once more and it's there...actually time to start getting "tidy as f**k", ready for the CrossFit Cardiff Xmas party. The most eagerly awaited shindig on the planet. 

Until then, sell your soul with a partner and a couple of dumbbells...

CrossFit Cardiff Partner WoD

Within 16mins, complete as many rounds and reps as possible of:
10 Hang Power Cleans
10 Front Rack Walking Lunges
All movements to be completed with two 50/35lbs Dumbbells and with "you go, I go" rounds.

Please post scores to comments...


WoD - Thursday 14th December , 2017

Man we are so close I can almost smell Ash's vomit! 2 SLEEPS!!

So I have already posted the opening times over Xmas. If you didn't see them there here's a link...

CrossFit Cardiff Christmas Opening Hours

What you will notice is that we are open on Christmas morning, and here's why. While I worked within the Marines, in Iraq and for the Ambulance service, I had to work Christmas's. For eleven straight years I was away from home or working. Now I'm not crazy about Xmas, but I do love the fact that it's the one time of year that you get to see all the amazing people within your life, typically all in one place.
So when you are half way around the world, or you have to work a 12 hour shift, it sucks and regardless of who you are, the mind wanders. 
We have something very special down at CrossFit Cardiff, a community that has been noted by many visitors as to be something that they admire, and desire. 
For those of you who are working, or even if you just can't take a rest day, or may not actually see another human being on Xmas day by choice...come down to the box. It'll be cold, it might even be raining, but there will be a few willing folk to suffer (the only suffering is listening to Mariah) through 150 burpees. Afterwards we can eat mince pies, for recovery of course, drink coffee if you want, and spare a thought for those who are miles away from those who love them, or even just down the road. 

If you can spare a few minutes, at 11am, come down and hang out. Even if you just eat mince pies, and do NO burpees, it would be cool to see you. 

CrossFit Cardiff WoD

For time:
10 Bar Muscle Ups
Run 200m
8 Bar Muscle Ups
Run 400m
6 Bar Muscle Ups
Run 800m
4 Bar Muscle Ups
Run 1 mile
2 Bar Muscle Ups

Please bitch slap Conroy and write your times to the white board...


WoD - Wednesday 13th December, 2017

As per design and direct instruction from me, the fearless leader of this amazing coaching team that punish you all with devastating fitness...they will all be so drunk this coming Saturday (in 3 sleeps), that upon realisation of knowing that they have ingested enough beer to make their eyeballs bleed, they will mercifully attempt to climb into their own right hand shoes. 

As I will be the instigator of such behaviour, please, please forgive them for their sins, and me,  and be respectful of the fact that I have allowed them one day off, this Sunday, to recover. The gym will be closed on Sunday. If however, you are too much of an athlete to drink on Saturday night, I still love you, and have below provided a workout that can be performed in the comfort of your own living room. 

Optional CrossFit Cardiff NON Hangover WoD

5 Rounds For time:
15 Burpees
30 Air Squats
If you can get this done in less than 7 minutes...it really, really hurts! 

Anyway. 3 more sleeps and an ass kicker to get you through "hump day"

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps as possible of:
10 Hang Power Snatch (35/25kg)
10 Bar Facing Burpees
30 Double Unders

Please snap yourselves off the floor and write your wonderful scores to the whiteboard....


WoD - Tuesday 12th December, 2017

The ASSault bikes make everything else so much harder...weird! Now that your legs are warm, lets make them massive with some squatting! 

Is anyone else way more excited for this than they are for Xmas itself...4 sleeps...

CrossFit Cardiff WoD

A: Within 20mins
Set a 1RM Squat Clean

B: With the max load from part A:
Front Squat
2 - 2 - 2 - 2


WoD - Monday 11th December, 2017

Welcome to the week, and what a welcome! Sorry, I may as well just tell you that the ASSault bike is coming out again, but THIS time...you are going to love it! For sure. Ish

The theme currently, is to make you feel good about yourself by descending through a favourable rep range, leading you into a false sense of security prior to smashing you with the opposite. And this...is why you are going to LOVE it so much! 

Now forget about all that, just focus all of your efforts on the number 5! Why? Because thats the number of sleeps we have before the world's most epic party comes to Cardiff. This time next week...you will NOT be feeling like you are right now. And that is whether you are hung over now, or not! 

CrossFit Cardiff WoD

For time:
15 - 12 - 9
AB Cals
STOH (50/35kg)

Rest 6mins

For time:
9 - 12 - 15
Cal Row

Please write the time for each couplet to the whiteboard...


WoD - Saturday 9th December, 2017

Welcome to the weekend. Before you get yourself out to shop, get smashed, whatever your Saturday's entail. Please, PLEASE come to the gym to get your sweat on for a very cool cause. 

Naughty or Nice
Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. The aim is to help 3000 children this year. Come and help achieve it. 

All registrations will be done on site by BJ Stagner, a seriously cool friend who is helping our cause. All you have to do is bring shoebox full of toys, along with £5. Have some fun, do a workout as well as a very good deed. 

Within 12mins, perform an ascending Ladder,… of:
Hang Power Clean (50/35kg)
Burpee over Bar
Wall Ball (20/14lbs)

Within 12mins, perform an ascending Ladder,… of:
Hang Power Clean (40/25kg)
Burpee over Bar
Wall Ball (14/10lbs)


WoD - Friday 8th December, 2017

Friday!! And only one more Friday prior to the famous Xmas Doo!! Woo F**KING WOO!! 

For the weekend, Saturday. What I would love you to bring is a shoe box of toys/stuff/anything that won't go out of date. Inside the box, please place a £5 note inside an envelope. Apologies for the confusion, totally my fault. 

The class will start at 11am and, any and all are more than welcome. Drag whoever you can to the box and let them enjoy something naughty, or..."nice"! 

CrossFit Cardiff Partner WoD

Within pairs and in 20mins, as far as possible, ascend the ladder.
2 - 4 - 6 - 8 - 10 etc
Press Ups
Ring Rows
Split all work as needed.

Please place total scores to the whiteboard...


WoD - Thursday 7th December, 2017

Well that was a pure blood bath!
No one, well nearly no one, was side tracked by the award winning, Penylan Fish bar. Only:
Luke and
Ash and Mel. 

Everyone else gave into temptation and ran straight by! Onto lightening rounds of HSPUs, hand rippingly good chest to bars and air humping squats. What a workout! 

CrossFit Cardiff WoD

Within 10mins complete as many rounds and reps of:
50 Double Unders
10 Power Cleans (60/40kg)
8 Bar Hop Burpees

Please post rounds and reps to the whiteboard...


WoD - Wednesday 6th December, 2017

Ducks are rife IN around the box. Potentially with lots of attractive water features nearby: Roath Park lake, puddles in ditches on Newport Road and the swamp over on Lamby Way, they seem to like the area very much. 
BIG Ducks, often 'Mallards' and male, make their way into the gym undetected. In fact they are so well disguised amongst the bumper plates, air assault bikes and plyo boxes that are usually heard and not seen. 
Please be careful, on the look out and if you catch them, do not hesitate....shoot! 

CrossFit Cardiff WoD 

2017 Regional WoD 1
For time:
1200m Run*
12 Rounds of:
4 Strict HSPUs
8 CTB Pull Ups
12 Air Squats

*this is to the Penylan Fish bar, not INSIDE the fish bar, but ALONGSIDE it! Just ignore the wonderful smell. 

Please post times to the whiteboard...

Beware of the DUCK!!!

Beware of the DUCK!!!

WoD - Tuesday 5th December, 2017

So then team. Remember this weekend we are hosting the workout, "Naughty Or Nice", a WoD that enables participants and hosts to clump together and donate toys for children who are not quite as fortunate. 

The WoD will be kicking off at the normal time, but we are asking those who participate to please bring a shoebox containing toys that cost £5. It's not much, a little effort and for an amazing cause. Please if you are going to workout, donate. 

CrossFit Cardiff WoD


5 - 5 - 5
Push Press
3 - 3 - 3
Push Jerk
1 - 1 - 1


WoD - Monday 4th December, 2017

Team, another week of fun filled fitness ahead. Come and a train HARD all week, only two more blocks left to develop a hedge against the 4 days you will HAVE to have off as a result of the worst hang over you've ever experienced! 

Speaking of which. Today (Monday) is the very last day that you can settle up for the Xmas party. It needs to happen as I need final numbers for the venue. Please, please do not miss out (you will regret it once you see the footage of the GoPro that I intend to strap to Ash's head), and have to wait until next year! 
Give your money to a coach and get your name added to the list! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Assault Bike Cals
Deadlift (110/85kg)
3 - 2 - 1
Rope Climbs

Please post times to comments...

A big thanks to Ash who has had a busy weekend of catching flies! He has selflessly been eating them all, in order to prevent the little bastards from getting in your way during WoDs


WoD - Friday 1st December, 2017

Pinch, punch, first of the month! And didn't it come around quick! Nuts how fast this fun and fitness filled year has gone!

I have a couple of things for you today. Firstly, the Xmas Opening Hours:

Xmas Eve - 10:00 - 12:00 (allowing for the men to still have ample time to Xmas shop)
Xmas Day - 11:00 (until the last burpee has been done)
Boxing Day - CLOSED (wake up and do 5 Rounds for time of 15 Burpees and 30 Squats. It sucks)
New Years Eve - 10:00 - 12:00
New Years Day - CLOSED (wallow in the self pity of a ginormous hang over, and eat Pringles)

The second piece of awesome news is that it is Kath Shafer's birthday!! Happy Birthday buddy! We all hope that you have a kick ass day and arrive at the gym ready and willing, with your special t-shirt ready to rock. You know the one...

CrossFit Cardiff WoD

3 Rounds for time of:
60 Double Unders
10 HSPUs
40 Air Squats
10 HSPUs

Please post your final times of the week to the whiteboard and kick this 5 days of thrashing into touch...


WoD - 30th November, 2017

LEGS!!! Hands up if your legs are sore?! 

The Xmas party is getting close! So close I can taste the booze!! Do NOT be disappointed, get your monies paid at the front desk and ensure your spot on the night. 
Friday is the last day! £20 to one of the team please! All the details are on the board. 

No need to worry about your legs tomorrow, ish...

CrossFit Cardiff WoD

Turkish Get Ups
10 - 10 - 10 (5 right arm, 5 left arm, each set)

B: Bench Press
5 - 5 - 5 - 5 - 5

Accessory Program


  1. 4 sets x 5 reps of your best press ups - film and compare to the first week

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 7 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 7- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps

Please write loads to comments...

If I see any of the below, I will encourage your spotter to rub his balls in your face...


WoD - 29th November, 2017

Two days into Hashtag HanFit and my legs are killing me! NOT looking forward to crawling out of bed on Saturday morning! 
I am however, not in as much pain as young Ash. He looked in such disarray during todays workout that I was forced to selflessly attempt to inject him with some morale. On the return of the 600m run, I with no concern for my own personal safety,  "tripped" and , threw myself to the floor.
Although I sustained minor and utterly intentional injuries, the fall, even if it looked quite spectacular was pure drama. It didn't hurt one bit. Commando rolling back to my feet I was back in the game, and as per design now behind the young pad wan; the pain coursing through his body now a thing of the past.

The final result:
Ash - 11:18
Davs - 11:17
I mean I could actually let him beat me! ;-) 

CrossFit Cardiff WoD 

For time:
21 - 15 - 9
Calorie Row
GHD Sit Up
Kettlebell Swings (24/20kg)

Rest 8mins

9 - 15 - 21
Kettlebell Swings (24/20kg)
GHD Sit Up
Assault Bike Calories

Please write times from the two separate sections to the whiteboard...


WoD - 28th November, 2017

This coming weekend, the gym will be closed to host a CrossFit Training Level 1 seminar. Now we normally lay something on for you fitness fanatics on the Saturday at the same time as the class, but due to the fact that the overwhelming majority of Wales (including my Mother) will be drunk to watch the game, then we are going to leave it until Sunday. 

At 6pm on Sunday night, following the close of the L1, there will be a team WoD. An utter shiftiest no less, to top off your weekend and rid yourselves of your nasty hang overs. DO IT...you know you want to! 

CrossFit Cardiff WoD

Run 800m
20 Overhead Squats (60/40kg)
Run 600m
20 Overhead Squats (60/40kg)
Run 400m
20 Overhead Squats (60/40kg)

Please post times to the white board, if you didn't just run to the chip shop on the 400m! 

Accessory Program


  1. Air squat - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
  2. Pistol (single leg squat)- 4 sets x 5 reps on each leg

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)
2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)


WoD - Monday 27th November, 2017

The Partner League is over for now, sorry! What an amazing few weeks, with a kick ass day of fun and fitness to top it all off. Saturday went a little nuts; who knew that you could neck a can of punk IPA and not vomit while doing weighted GHD sit ups! I hope you’re hang overs haven’t been too aggressive today. 

The day was so successful because of you, the people attending! You are all f**king legends and...we f**king love you!!  

Back to another week of top end fitness. Beginning with a mid-distance sprint.

CrossFit Cardiff WoD

For time: 

20 - 18 - 16 - 14... - 4 - 2 

10 - 9 - 8 - 7...  - 2 - 1

DB Snatch (50/35lbs) 

Chest To Bar Pull - ups

Please post times to comments... 


WoD - Friday 24th November, 2017

Get ready for the Partner League Final!! Any and ALL welcome, regardless or not of whether you have competed in the event to date. 
We will throw down, and hang out afterwards! A good old stink and drink. 

Look out for the announcement of WoD 6. 

CrossFit Cardiff WoD


Five rounds for time of:
7 Muscle ups
21 Sumo deadlift high pull (40/30kg)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Please post times to the whiteboard....


WoD - Thursday 23rd November, 2017

Guess what...sprinting calories on a rower just after you've lunged a heavy assed load is really, really hard!!! Who would have thought. 

With the Xmas party rapidly approaching, I am looking for some help, I have to tell you the what first though...
Towards the end of each Royal Marine recruits troop, the lads vote between them for who amongst them, should be awarded the Commando Medal. A medal awarded to the man who has displayed throughout training, to an outstanding degree, the qualities of the Commando spirit. 
These are defined as:
Cheerfulness In The Face of Adversity

These are qualities that will any man or woman well throughout their lives. I would like you to vote for the gym's members member. Who has demonstrated passion and the care for others. 

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in. 

The winner will be announced on the Xmas doo. Get voting from Friday!

CrossFit Cardiff WoD

Every 3 minutes, for 5 rounds:
Run 200m
15 Burpee Box Over Jumps (24/20)*

*No hands this time team. 


Commando medal.jpg