Welcome to a new week you fitness fanatics. I can already sense that you are busting to get going. The exciting things about this week is that your fate is being left up to a guest programmer. Oakley, luckily for her, lives MILES away, but...I know exactly where. So, if you want revenge, just let me know. 

Next on the list, is the end of week and end of Open throw down. Now, this is a coloured team specific event, however, anyone is welcome. Should we have additional folk, not currently allocated to a team, you will be split evenly amongst each. You will just have to wear a green t-shirt, blue shorts and red socks...and look f**king cool doing it! 

The day
10:00 - 10:30
: arrive, brief and warm up (this may take a minute)
10:30 - 12:00: WOD
12:00 - 12:30: Hang out, recover, get food
12:30 - 14:30: Screening of the new CrossFit feature film: "The Redeemed and the Dominant"
15:00 - 03:00: GET SMASHED!!!*
*Timing is subject to change! 

WoD

This 90mins window is one continuous workout, divided into sections where teams will sub athletes in and out, in twos and three male or female teams, decided in American style team huddles*, but finalised by the captain. 

For example: (this example may be correct, or maybe a red herring)
Min 0 - 15: 3 female team members will complete a 1RM Clean and Jerk
Min 15 - 25: 3 mixed gender team members will complete an AMRAP of: 400m Run
Min 25 - 40:*************

And so on. 

The full details of this 90mins will be released in sections throughout the week. But importantly, they will all be channeled towards fore-filling the traits of the massively successful Open season that we have had so far: masses of fun, hugely supportive and community developing. All inclusive. 

Anyway. Please keep your eyes peeled on the website, facebook and Instagram for further details. Could someone who is reading this, please tell Hugh, as he has none of the above. ;-) 

*American style team huddles not compulsory and are in fact, not advised. 

What you have all been waiting for. Oakley's thrashing number 1. Can anyone go unbroken?

CrossFit Cardiff WoD

For time:
1 Mile Run
100 Medicine Ball Cleans (20/14lbs)
50 Pull ups

Please, go hard on that run, grit your teeth on the MBCs, and do NOT exit horizontally from the bar in an effort to get your times on the whiteboard first! 

 Can you tell which one she is? 

Can you tell which one she is?