I sincerely hope that you all awake tomorrow, better rather than worse! I have a sneaky suspicion that I will be greeting the latter. 

We have had two days of mid-range to longer duration workouts. Now, I would like you to sprint so hard, that by the end you are unaware of which way is up or down, or whether you have filled your shorts or not...please!


Reebok CrossFit Cardiff Partner League

4 workouts - 02/11/17, 08/11/17, 14/11/17, 20/11/17

- These workouts will be performed during the class on the days listed above

- If you or your partner are unable to attend on the days listed above, you are able to complete the workout the day after. You will need to let a coach know, who will be able to verify your score.

The workouts will be accessible to all abilities. There will also be prescribed scaling options.

The workouts will be scored and added to a leaderboard - there will be one leaderboard with all teams (MM/FF/MF) ranked according to placing. However, the spirit of the Partner League is to have fun and workout with your friends! The team sat on top of the leaderboard at the end wins a romantic dinner for 3 with Ash at Viva Brazil*.

SUPER FUN SOCIAL SATURDAY - 25/11/17 - Details to follow

The Saturday class on this day will consist of a final for the top 5 teams after the first 4 workouts - this will determine the top 3. However, this workout will be performed in the class and will be for all teams involved. This will be a great way to finish the inaugural Reebok CrossFit Cardiff Partner League and an excuse to share a beer or two at the end. 

Please post any questions to this post or ask a coach. Get your team names on the board by the 30/10/17.

3, 2, 1, Partner League Based Fitness!

*Note - Ash likes to eat a lot. 2nd Note - this is a fake prize.

CrossFit Cardiff WoD

5 Rounds, each for time of:
20/15 Calorie Assault Bike
10 Burpee Box Over Jumps (24/20)*
Rest 4mins between rounds

*I recommend that hands are used to assist while jumping over the box, in order to prevent face planting, in fact they are nearly essential...chalk is not.

If you don't believe me, just ask Mel!