Man its so close I can already taste that metallic, pre-vomit, taste in my mouth...PLWoD2 is coming your way soon!!

Although I have received a couple of guesses, doing things with kitchen utensils and bottoms are certainly NOT correct, at least not for the evening classes anyway. Come the Xmas doo, all bets are off; as per usual! I will be posting more about that this week, so keep your eyes peeled! 

Soon enough you lovely lot will be using a unit of mass equal to 40 funt, others a multiple of. Oh and just to clarify...Dr Robert H of Columbia University, was a right Bastard, but he sure did get the 1940s American Army fit! 

This Saturday (and Sunday)

The gym is closed this coming weekend for a CrossFit Kids Specialty seminar. Now a few things are really cool about that. Firstly is clear, it will give us the ability to start a CrossFit Kids program in 2018. We are all seriously excited to get that off the ground, as well as hopefully, a special populations class on a Sunday. More to follow with that. 

Due to the above, Matt "Brum Brum" Parry has offered to guide whoever want to go, a spot of bouldering at boulders. He is a fun loving race car driver, that just loves to get involved with new sports. He will be at Boulders climbing centre ready and smiling, excited to throw chalk over someone else's floor at 11am. 
Matt actually told me, in confidence, that all those who come with will be treated to delicious coffees in a local spot afterwards; simply because he loves you all and has loads and LOADS of money! 
The above statement is nearly all true! 

CrossFit Cardiff WoD

For 4 rounds, within a 3 minute window, complete:
250m Row
15 Hang Dumbbell Squat Cleans (50/35lbs)
Max Double Unders
Rest 6mins between rounds. 

Accessory program


  1. Goblet squat with kettlebell (ideally 4kg or less weight than you used in the 4th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)
  2. Single leg touchdown progressions - 4 sets x 5 reps on 5x20kg plates stacked

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)

Please post scores to the whiteboard...

CrossFit kids.jpg