CrossFit Cardiff WOD - Monday 19th October

So here we go....  

From tomorrow we will have two trainers in every evening class.  

The Rota (and new opening hours of the Gym) will now look like this from tomorrow.

There will obviously be time after the morning class to shower etc before the box closes until 3pm.  

Assume the box is closed unless otherwise indicated below.  This table is also on the main website, but you may wish to take a screen shot of it for future reference.

Tomorrows WOD is designed to welcome our October On Ramp graduates who are really keen to meet you all! So please keep an eye out for any new faces and go and introduce yourselves! Remember how you all felt coming to your first class!!

Welcome to BradFit Week

Monday - Adopt an OnRamper Partner WOD

In teams of Two

  • 200m run
  • 100 Front Squats with a dumbbell 
  • 200m run
  • 80 Ring Rows (from a box)
  • 200m run
  • 60 Ring Press Ups (from a box)
  • 200m run
  • 40 dumbbell Step ups (20" for both)
  • 200m run

Run together but share the rest as needed.